You want your legs to be strong and pain-free—and good looking wouldn’t be bad either.  Endurance activities like biking and running help.  But to get the high-performing, well-defined legs that you’re looking for, you should hit the weight room and add the secret weapon for power—plyometrics.  In six weeks, this lower body workout will have you well on your way to strong and powerful legs. 

This program includes three lower body strength workouts per week and is meant to supplement your current exercise program, not replace it.  Each workout should take you between twenty minutes and less than one hour.  

This fitness plan is designed for those who have at least six months of experience in strength training including multi-joint, lower body dominant exercises like lunges and squats.  This gives your body adequate time to build up the muscle, tendon and connective tissue strength needed for higher-level plyometrics.  You should have access to a standard set of dumbbells, ankle weights, stability ball and a 12- to 18-inch-high platform. 

In addition to the schedule, you’ll get detailed descriptions of each exercise that are ready to print and take with you to the gym. 

The powerful legs fitness plan is based on “She’s Got Legs” and “Love Your Knees” by Frank Claps, M.Ed., C.S.C.S. and “Power Moves” by Stephen Holt, C.S.C.S., all of which appeared in Her Sports + Fitness.  Frank is a freelance writer and certified strength and conditioning specialist who operates Fitness for Any Body, a personal training service in the Lehigh Valley area of Pennsylvania.  Stephen is a certified strength and conditioning specialist who trains All-Americans, Olympians and professional athletes in a variety of sports.  He was named 2003 Personal Trainer of the Year by the American Council on Exercise, and has co-authored several books and e-books. 

Through inspiring stories about real women of all ages and abilities and practical guidance on training, health and nutrition, Women's Running Magazine motivates women to achieve their fitness goals and stay active for life.  Don’t forget to sign up for our free e-newsletter on www.womensrunningmag.com.