Okay gals and guys of the Northeast, I have been watching and noticing that you have been getting a bit more wave activity than us down here in South Florida. I have seen some great photos, and been very jealous. I have surfed quite a few times this winter, but not as much as I have wanted to. I even got a chance to surf Typhoon Lagoon with 4 other people, what a blast! Since I have not been surfing as much as others, I tried to keep the conditioning routine on the up an up.

Hopefully everyone got to hit the last workout at least once. In this part of the series, we are going to blast the legs, in less than 20 minutes, and with no equipment, just your own body weight. You are saying to yourself, how is he going to crush us without a squat rack or dumbbells?? It can and will be done! This leg circuit is no joke; it will get your legs jacked like they have never been before (if you are a lactic acid junkie, this one is for you!!). If you are going snowboarding or skiing, it will also come in handy!

Don't forget your warm-up, which was covered in part two of the series. The routine consists of 70 repetitions per set. That's right 70 not 7!! Before you start, I want you to make sure you can squat, lunge, split jump and squat jump with good form and control. So practice the four exercises prior to starting your series. I recommend a few attempts on different days to get a good feel for proper execution.

Okay, lets get going. Make sure you have your stopwatch ready. Start out with 20 squats with speed (speed is all relative to who you are and your fitness level). I like to do these with my hands behind my head. We call this the prisoner position.

We then go immediately into lunges, again maintaining the prisoner position. Alternate the legs and complete 20 repetitions (10 per leg). Immediately following the lunges go right into your split squats. These are a killer, and you legs should be feeling the burn! Complete 20 reps of these as well (10 per leg), alternating the legs. Let's finish it off with 10 squat jumps.

Hands will go back behind the head for these last reps. All 4 exercises, 70 reps consists of one set. We will start with three sets and work up to six. Typically you can one set in 90 seconds or less. Your rest between sets depends on your finishing time. If it takes you 90 seconds to do it, rest 4 ½ minutes. That would be a 1:3 work/rest ratio. As you feel more comfortable, decrease your rest time.

You can do this leg circuit 2 times a week, say Monday and Thursday. Definitely get plenty of rest in between. After your first 2-3 weeks, you can add in additional sets, so go from three sets up to four, and so on. Enjoy the workout, and at anytime during your training you feel your form breaking down, stop and correct yourself. Look at the images on the site, and try to be in the same positions I am. Keep your core tight and stay in an upright position! Check with your doctor if you have not been training regularly.

BARREL:
Sets:3
Reps: 10

1. Stand with your feet shoulder width apart.
2. Keep the elbows comfortably bent and the ball in front of your chest
3. Rotate 90 degrees to the right pivoting on your left foot
4. Fully extend your body and bring the ball high and to the right
5. Maintain and upright and balance posture
6. Chop downward and to the left in a diagonal fashion
7. Keeping your weight centered between your feet pivot on the right foot
8. Finish in a rotated lunge position with right foot facing forward
9. Repeat
10. Perform to the other side

Leg Circuit >>

1. Keeping a upright position, Take a forward step to where you are comfortable
2. Knee, hip and shoulder should be in line (see figure)
3. Knees should track over the foot (watch for lateral movement of the knee)
4. Drive off of the front foot and return to the start position
5. Take a forward step with the opposite leg

SPLIT SQUATS:
Sets: 1
Reps: 20 (10 Per Leg)

1. Start in the lunge position, keeping the core tight and body up tall
2. Explode upwards and in midair, switch the trailing leg position to the front
(so if your left leg was back, it should now be in the front)
3. Land softly, and repeat
4. Watch for lateral deviation in the knees

SQUAT JUMPS:
Sets: 1
Reps: 10

1. Feet shoulder to hip width apart, toes should be pointing forward
2. Chest up and core tight
3. Quickly lower the body till thighs are parallel with the ground
4. Explode upwards and get some air
5. Land softly and repeat!!