leg exercises

when u cant get in the ocean, get in a pool and do laps with your fins on.

 

I used to lift weights; I wasn't sponging then but I noticed that my legs were much stronger for cycling.

You can do squats, lunges, and reverse lunges, for instance, while holding weights on your shoulders or in your hands. You'd start with fairly light weights and then increase as you got stronger. Another one is a leg press: holding dumbbells in your hands or on your shoulders, you'd step up onto a step bench about 12-14" high (depending on your height), that one really works the quads.

If you checked out some of the older "Firm" exercise videos you'd see examples of what I mean.

 

Free weights will work. You can either hold them in your hands with your arms straight down at your sides, or hold them on your shoulders. You could use a barbell also. You'd have to rest it on your shoulders, behind your neck, holding with both hands. But I think free weights would be fine, and you can always double up on dumbbells, for instance, hold a 4 lb. and a 3 lb. weight in each hand if you don't have heavier ones.

A book or video would help you learn proper form. For instance, on the squats you don't want to go too low, don't drop your hips below your knees. On a lunge, keep your shin perpendicular to the floor so that the knee is above the ankle, don't over extend the knee out towards your toes.