Never, ever miss a legs day!

In an emergency, you can skip arms day. Or shoulder day. Or forearm curl day. But never — NEVER — skip leg day! The huge muscle groups involved (glutes, hamstrings, quads) make a massive difference in your overall physique and also matter when it comes to body fat — the more muscle you have, the faster your metabolism works. So please, we’re begging: Go do some squats.

Today’s Workout: (Get the .pdf here for easy gym use!)

Squats: 5×5. Head up, chest and butt out, shoulders back. Thighs parallel to the ground, drive from the heels. You know the drill by now. Go heavy, and get rested between sets.

3 Supersets: 5 box jumps, 10 DB Straight-Legged Deadlifts, :30 planks

Dumbbell Split Squat: 4×10 per leg. Use a bench behind you and put your trail foot on it. Keep the same squat principles in mind here — head up, chest out, etc., etc. Hold the dumbbells at your sides, or for a bigger challenge, above your head. Alternately, you can use a kettlebell, holding it elbow-up by your shoulder on the side of your lead leg.

Calf Raises, 4×20