legs

Your legs consist of dense muscles, many of which are uniquely large due to the upright posture of our species.  Evolutionary genetics has developed many hypotheses as to why bipedalism is advantageous in humans.  It is likely that this proved to be superior and evolved rather quickly due to many factors such as lower radiation and it's ability to more efficiently cool the body.  Without getting into too much detail for all of you non-science nerds like me, I'll briefly introduce the muscles in your legs, a set of muscles much underrated in the weight room (*cough* you gentlemen).  Below are the main muscle groups targeted while strength training:

Calf Muscles (gastrocnemius and soleus muscles)
Gluteus Maximus
Quadriceps (conventiently named after the four muscles for which it consists of: sartorious, vastus intermedius, vastus lateralis, and vastus medialis muscles)
Abductors/Adductors (the muscles responsible for the movement about the hip joint)
Hamstring muscles (bicep femoris, semitendinosus, and semimembranosus muscles)

Nobody likes leg day so I try and switch it up each time to keep it exciting.  I do this by finding new exercises as well as incorporate cardio by keeping it fast-paced.  This workout uses high reps, not only because I had the time, but if you're going to do legs right you better have a hard time walking afterwards. Enjoy!

warm-up

weighted jump squats

box jumps

superset #1

10x10 squats

10x10 bear squats

100 walking lunges, weighted

superset #2

3x10 rotational box jumps

max split squats

cable kick-backs

ran stairs, for time: 35 minutes


and as spongebob eloquently put it:
http://www.youtube.com/watch?v=t_FzdmPmc1I