Leg Strength

[cherbst]

I like to do leg strength exercises about once a week as part of a mix of strength and cardio workouts (calisthenics, running, stationary bike, etc.). I don't have access to a gym or freeweights, and I've got very, very limited space and time, but I do have dumbbells (up to 50 lbs), Therabands, and some sandbags. Each of my workouts is limited to about 30 minutes. I'm 46 and currently weigh 240 lbs. (down from 280). My goal is general fitness and weight reduction. For leg strength, I've been alternating between dumbbell squats, stair climbing, and jump-ups. This might be about right, but I'm open to any good advice (except for going to a gym or buying freeweights -- I can't until at least next year sometime). Do you have any suggestions for optimizing this cycle? Perhaps hill climbing? -- But I'm not sure if that's really any different from stair climbing. Perhaps just squats and jump-ups? Perhaps adding another exercise or swapping one of the existing ones for something else?

Thanks,
--C

 

[dswithers]

Have you tried stepups? You need a solid bench or chair that is high enough so your thigh is parallel to the floor when your feet are flat on the floor and the bench. You should only need your body weight to start out and then can hold a dumbell in each hand to increase the resistance as you progress. You may need to start with a lower step and gradually work up to parallel as you are able also. Somewhat like a one-legged squat, but a little easier. Which of course brings up another good exercise, one legged squats, but those require an enormous level of strength, balance and coordination.

How about jumping squats? Great exercise for developing explosive strength.