Any suggestions for a TOUGH gut busting, vomit-inducing CORE/LEGS program??

[gizzle]

Can any1 recommend me a really good abs/leg workout program?

I want to have developed abs and toned legs. I'm leaning towards a circuit training of some sort.. what do you think of this program??

CORE/LEGS COMBO CIRCUIT

Sumo squats--- 10-12 reps
Alternate 1-legged squat jump on 2-tier stepper(30 seconds)
Exercise ball crunches--- 20 reps
Rest for 1 min

Sumo squats--- 10-12 reps
Alternate 1-legged squat jump on 2-tier stepper(30 seconds)
Exercise ball oblique crunches--- 20 reps
Rest for 1 min

Sumo squats--- 10-12 reps
Alternate 1-legged squat jump on 2-tier stepper(30 seconds)
Vsit-ups--- 20 reps
Rest for 1 min

Narrow squat with a Leg Kick--- 10-12 reps
Step-ups on 3-tier stepper
Ab roller--- 20 reps
Rest for 1 min

Narrow squat with a Leg Kick--- 10-12 reps
Step-ups on 3-tier stepper
Ab twists (30 seconds)
Rest for 1 min

Narrow squat with a Leg Kick--- 10-12 reps
Step-ups on 3-tier stepper
Bridge Plank (30 seconds hold)
Rest for 1 min

Any tweaking to my concocted program above will be appreciated! thanks!

 

[oso0960]

I was never interested in circuits. But here's a suggestion:

the 20 rep squat program
pick a weight you can do 10 with. Now do 20. Take your time doing the first 10, you can take as many breaths as you want but the bar cannot come off your back until all 20 are done. You will want to puke after that. Squats work your abs. If you want to do more abs, do whatever afterwards, you won't want to.

Another option is doing timed sets of 5x10
Pick a weight you can do for 5x10 and aim for a time of rest period. Say 30 seconds of rest between sets. once you can complete it, up the weight.

With the above options forget sumo squats. Close your stance and drop down as far as possible..with good form of course.

Why sumo squats?

 

[musketeer]

Overhead squats

 

[AEKDB]

I second OH squats but, the Smolov squat workout is the toughest I have ever tried: Powerlifting Heads-Up Powerlifting Cycle Calculators. The weight, reps, and volume are amazing.

 

[future]

Overhead squats although unique will not build your legs like front, zurcher or back squats. Sometimes we get lost in the shuffle with exercises equating HARD with effective. This is not always the case. Overhead squats for the most part require a high degree of coordination and flexibility. This in itself does not make it effective for building.

 

[needtogetaas]

walking Lunges make for a gut busting leg work out
YouTube - Ronnie Coleman - "Nobody Wanna Do These Lunges"

http://www.youtube.com/watch?v=JrgJUIKcbeE&feature=related

http://www.youtube.com/watch?v=Bnsb21LGTmg&feature=related

 

[Tatyana]

If you want cardio with legs, then the german high volume or 10 x 10 (ten sets with ten reps) is killer.

You work with 65% of your max weight or heaviest working weight, do 10 reps, then rest no more than 90 sec, go again.

If that doesn't set you on your butt, then do the 100 squat challenge.

Again, you work with a weight you can comfortably do 20 squats, then do 100 without setting the bar down.

 

[timtim]

If you want cardio with legs, then the german high volume or 10 x 10 (ten sets with ten reps) is killer.

You work with 65% of your max weight or heaviest working weight, do 10 reps, then rest no more than 90 sec, go again.

If that doesn't set you on your butt, then do the 100 squat challenge.

Again, you work with a weight you can comfortably do 20 squats, then do 100 without setting the bar down.

wow, 100 rep squats. i do the 20 rep sets quite often as i use single leg squats for my heavier work. 100 reps, my low back is getting a painful pump thinking about that.

 

[musketeer]

Overhead squats although unique will not build your legs like front, zurcher or back squats. Sometimes we get lost in the shuffle with exercises equating HARD with effective. This is not always the case. Overhead squats for the most part require a high degree of coordination and flexibility. This in itself does not make it effective for building.

Maybe he's not a 270lb inflexible, uncoordinated, competition bodybuilder.

He's asked for toned legs and developed abs, so he's probably not.

I agree front squats and back squats and direct ab work is also just as important, but as they are such an obvious answer, thought I'd actually add to the thread and suggest an exercise which is massively effective (and often lost in the shuffle.)

 

[RottenWillow]

A few months ago when I was running a cycle I ran a very intense leg training routine. I was reminded of how cardiovascular conditioning is really the limiting factor in truly intense leg workout. You can't even get to MMF at a given level of resistance b/c you can't fricking breathe!

Despite being in pretty good CV shape, I'd sometimes just have to stop and get my breath during walking lunges. Kind of a catch 22 in that you can't develop enough CV capacity to really blast legs b/c you'd be burning too many calories with all those CV workouts. However, not doing frequent dedicated CV workouts, like treadmill, you keep running into this oxygen uptake wall during those really vicious leg workouts.

 

[SouthernLord]

Front squats - ten sets of three with your 5 RM.

Hanging leg raises/Pikes 5 sets of max reps