Ground force

Chicken legs spoil an otherwise solid physique, especially if you want to be in shorts. This lowerbody routine conditions your calves, quads, hamstrings and glutes-the major muscle groups that make up a strong bottom half. Perform 2 or 3 sets of each exercise, resting 60 seconds after each set.

1. Dumbbell Romanian Deadlift

Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs. Keep your knees slightly bent and your back arched. Now push your hips back and bend at the level of your waist until your torso is almost parallel to the floor and the weights reach to the level of your mid-shins. Pause, then press your heels into the floor and stand. Do 8 to 10 reps.

2. 45-Degree Travelling Lunge
Stand holding a pair of dumbbells at your sides. Take a large step out at a 45-degree angle, until the thigh that is lunging outward is parallel to the floor, with your knee over but not past your toes. Remember that your back foot should keep pointing forwards. Bring your back leg forward and repeat with that leg angled in the opposite direction. Do 6 to 8 repetitions with each leg.


3. Single-Leg Bulgarian Split Squat
Stand with a bench about three feet behind you and hold a pair of dumbbells down at your sides. Place one foot on the bench so the top of the foot faces the floor. Keeping your torso upright, lower your body until the thigh of the front leg is parallel to the floor, then press yourself back up to the starting position. Do 6 to 8 repetitions per leg.


4. Calf-Raise Farmer's Walk
Grab a pair of heavy dumbbells and rise on the balls of your feet. Walk as far as you can until your grip or calves fail. Rest for 60 seconds and attempt a distance half of the previous.