High Intensity Leg Work

So, I'm spending the summer trying build speed and endurance (I also want to lose ten more pounds, but that's another post). In the vein, I'm loving my workouts on this:

I set the platform so that I have to step up far enough that my knee is higher than my hip, grab the handle with both hands for balance (no fair pulling yourself up) and do a series of quick step-ups. Twenty-five reps a side takes me more or less one minute. I follow this as quickly as possible with ten or twelve squats using fifty pounds on the EZ bar. Take a minute or so to recover between sets and repeat for a total of five. Add in the mile warm up and the mile cool down I do on the treadmill and I'm still done in under an hour.