squats. with or without dumbells.
3 sets of 30, as fast as you can squeeze them out
hold the last one isometrically 1 minute, 30 seconds rest after
each batch of 30.

rest 1 minute

hindu squats...do 10, slow

repeat all the above 4 times

you will sweat like a pig so drink sports beverage during this
--------------------------------
and a can of tuna afterward


done.

guaranteed to produce slamming power. but you
gotta do them. and this routine sucks. results will happen

you won't gain much weight but you'll go into zones
of pain that will make bike riding pain trivial, and power, easy