1st Leg Day AFTER 2 YEARS! 😱 Vlog

I know what you’re thinking right now: We want calisthenics skills

Or maybe “why you didn’t train legs for almost 2 years” etc etc.

But every once in a while I have to do a video about legs.

Legs are important and it’s good to train them.

I just woke up, maybe you can notice from my voice

I’m about to take my pre-workout formula, and I will also prepare the intra-workout formula for my session.

Today I want to train legs, I didn’t train them in the last months, but I have my reasons.

I’m not going to tell you why, but trust me, I had my reason to not train them.

I like this flavor so much, one of my favorite.

This is my intra-workout.

Remember that you can buy from the Foodspring website with my 15% discount code: larosafsg if you are in Europe.

Riccardo: Hey boss

The cameraman started recording after 20 seconds, then people will think I hold it only for few seconds ahahah

Anyway, Riccardo is just arrived, he will train with me today.

This was the warm up.

Now let’s start with the workout.

For this session you’ll only need a kettlebell and maybe a resistance band, but most of the exercises will be bodyweight ones.

If you are not used to using weights, then this session is great for you.

I know people will criticize about the bodyweight exercises, but all we really want is to keep them trained, so that we don’t have healthy issues with all the extra upper body weight we have.

And I say “we” as referred as “calisthenics guys” in general.

It’s leg day today, but take a quick look at how big I’m with the help of the pre-workout.

Maybe you can’t understand it, it’s bad.

Hey captain bitti, we miss you!

Okay let’s start.

Goblet squat to tiring the legs and right after we are going to hold a tiptoe position

Right after the hold we are going to add some half rom reps on tiptoe that I call “pumps”

and now tiptoe hold

If your knees tends to get close together, put your elbows inside the legs and push them away.

It’s important to push a lot on the tiptoe.

Squeeze everything, especially the gluteus

After 30, 40 or 60 seconds of hold (depending by your level) you can add some half reps on the tiptoe.

Remember to keep your chest/torso pointing towards the wall (not towards the floor)

Riccardo: He is crazy

Rest between sets between 40 seconds and 60 seconds.

If it’s difficult you can rest a little more, but the final goal is to stay under a minute of rest.

Riccardo: Cover them cover them! Ahahah

I know my legs are skinny, I’ll just try to do my best.

Riccardo: Why am I already holding? ahah

Now it’s time for Bulgarian split squat hold + Bulgarian split squats (pumps)

I’m not talking about holds time and the number of reps, because it changes depending by your level.

1 set = Both legs.

Many will be biased about this type of training

All I’m going to say is: try it.

Obviously is not like a session in the gym, but it’s functional for many sports.

If you already are used to training legs with weight, you can add some during the set

There is always a way to make it hard enough.

I know I have skinny legs now, but look at the vascularity, love it.

Here comes captain bitti!!!

Simone: This is my session, where did you write the exercises of the day?

We have not written them

Simone: I’m waiting you in the gym!

Now lunges time.

We are going to use a weight to elevate the heel

Focus on the glute and quad activation.

Don't lean forward too much.

All bodyweight, but if you want you can add extra weight.

40 seconds of rest between sets.

Quick commercial break!

Remember to visit my website for my bodyweight workout programs,

there is also a 8 weeks leg program similar to this session and it’s super discounted!!

Also if you need wrist wraps, resistance bands or gymnastic wooden rings for your calisthenics sessions,

visit shop.andrealarosa.fit

That’s all for our commercial break, let’s train!

Riccardo: This set is pretty hard, ohhh look at Simone, he is having so much fun behind the camera ahahah

Riccardo: Goodbye guys!

He needs to go to work.

I have just showed you the deadlift hold (with straight legs) + reps.

Hold the position until you feel tired on your lower back and gluteus, then add some reps.

My goal is to show you that you can train everything without the needs of crazy machines.

The workout session is almost over, now it’s time for calf raises, we are going to do them with different stances.

Wide and close

Do not touch the ground with your heels during the reps!

This is why I’m going to use a weight under my tiptoe. Lots of repetitions, 30 seconds between the sets.

Then I’ll finish the session with some jumping rope

30” on, 30” off

If you want more Vlogs about legs, skills, or basics, just let me know with a comment below please.

See ya!