Get Legs Like Allyson Felix

Get Legs Like Allyson Felix

These exercises will tone your lower body, burn fat, and help you sculpt some stems worthy of an Olympic athlete

Martin Schoeller

Allyson Felix, two-time Olympic medalist, is a superstar sprinter with some pretty stunning stems—and for good reason: She can leg-press an astonishing 700 pounds as just part of her training routine.

For long, strong, and powerful legs like Allyson's, try this lower body strength workout. And take note of Allyson's approach: Use the heaviest weight that allows you to complete the reps with proper form. For each move, do three sets of 10 to 12 repetitions, resting for 2 minutes in between sets. Complete this workout two times a week.

A Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head, elbows pointing down to the floor.

B Brace your abs, and lower your body as far as possible by pushing your hips back and bending your knees. Your elbows should brush the insides of your knees. Pause, then slowly push yourself back to the starting position. That's one rep.

A Hold a pair of dumbbells at arm's length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart, and brace your core.

B Step backward with your left leg. Then lower your body into a lunge. That's one rep. Do all your reps and then repeat on your other leg.

A From a standing position, keep your torso as upright as possible and lower your body into a split squat.

B Quickly jump, scissor-kicking your legs so that you land with the opposite leg forward.

C Repeat, alternating back and forth with each repetition.

A Hold a dumbbell in your right hand and stand on a step, block, or 25-pound weight plate. Cross your left foot behind your right ankle, and balance yourself on the ball of your right foot, with your heel on the floor or hanging off a step. Bend your knee.

B Lift your right heel as high as you can. Pause, then lower and repeat. That's one rep. Reverse the move and repeat all reps on your left leg.

Original article and pictures take www.womenshealthmag.com site