Jen Selter/Spud Webb "Legs"

Jen Selter: This 20 year old fitness model is known for her stunning body, especially her "tight legs" and "firm butt". This is why I felt she would be appropriate for leg day (for the girls of course). 

Ladies:

Grab a 25 pound plate with both hands and squat 

4 sets x 15 reps

Lunges (no weight)

4 sets x 15 reps

Grab some dumbells (15 pounds or so in each hand) and do step ups

4 sets x 10 reps each leg

Ab circuit: complete 2-3 times

15 crunches

10 leg raises

20 flutter kicks

20 second plank 

20 bicycle crunches

10 heel touches

Things to keep in mind:

-Today's workout is light on the weights. For that reason focus mostly on form. Get deep in your squats/lunges and "feel the burn". Remember, no pain, no gain.

-On step ups, push yourselves. Make sure you drive your knee up as far as possible. 

-Suck your stomach in during planks for maximum results 

Hope you enjoy your workout!

For the guys I have something completely different. For me, intramural basketball is coming up in a few weeks and personally, I plan on helping my team win it all this year. Today's workout will help increase your vertical, and hopefully help you get that fast break dunk you've been dreaming of getting since you were a little boy. If you want a traditional leg lift, go back to one of our previous "leg day" posts. Anyways, since today is a workout to increase your vert, I felt it would be appropriate if the one and only, Spud Webb, was the celebrity of the day. No doubt that the 5 foot 7 inch 1986 Slam Dunk Contest winner had one heck of a vertical. 

For this workout use jump soles/training shoes if you can get your hands on them. If not, it's all good. 

Today's workout:

Jump rope- 5 minutes

Squat jump (preferably with medicine ball above head)- 4 sets x 15 reps

Step ups (with weight)- 4 sets x 15 reps

Backboard touches or wall touches- 4 sets x 30 reps

Jump Rope- 5 minutes (as many jumps as you can) 

This workout should get your calves, and even your thighs feeling pretty good. Go deep on everything to feel an extra burn in your thighs. Before you know it you'll be soaring. 

I used to do this, among a few other "vertical increasing" workouts 3 days a week when I used to play ball in high school. To show you it works, I'll prove it with a few pictures below. 

YouTube: search "Ashton Kelly dunk contest"

I didn't post this to gloat or to be a show off. Trust me, I'm not quite that cool anymore, and there's about a 99% chance that I will never be able to do that type of dunk again (the one from the video). I posted these things only so you guys know that this workout truly does work. Trust me, my vert isn't 38 inches anymore like it was senior year of high school, and to be honest, my basketball skills are probably mediocre at best at this point in time. All this aside, if you wanna get some slams this year in intramurals, this workout right here would be the way to go. 

#GetFit

P.S. Can't wait to win it all this season with my Kappa Sigma brothers