Home Leg Workout! No weights! Only Bodyweight Exercises
Today is the day...
Time for a LEG WORKOUT!
Only bodyweight exercises.
Maybe not the best way to get huge legs, but the following workout will be worth it!
It will give you the basic strength and resistance!
You will improve your sprints, your jumps etc.
This is only one training session to improve the basic strength.
With bodyweight exercises you can have functional legs!
If you are interested in a bodyweight 8 weeks program for legs
you can visit my website www.andrealarosa.fit
Let’s start with the first exercise of the day.
Remember to warm up properly before any of these exercises.
feet hip-width apart, chest up, gluteus squeezed.
Elevate onto your toes and press them into the floor as much as possible.
Hold the position for at least 30 seconds.
Put your elbows inside the knees to push the thighs out.
Now 10-15 repetitions.
Start with 10 repetitions and then increase the difficulty week after week.
This is the 1st exercise of the day.
Holy s…I trained legs less than 48 hours ago, I’m full of DOMS
So, 1st exercise was 30 seconds of tiptoe squat + 10 repetitions.
3-4 sets. 1 minute or 1.30’ of rest between each set.
2nd exercise: Jumping Lunges.
If you have never trained lunges, you can start with the classic reverse lunge.
Most of the weight is on the front leg. (The bent one)
If you already have enough basic strength for lunges and you feel comfortable, you can try the Jumping Lunges.
1 repetition per leg. 20 total repetition.
I’m going to show you from a side view too.
Jumping Lunges: 20 repetitions. 4 sets.
1 minute or 1.30’ of rest between each set.
If the jumping lunges are too easy for you, you can try to touch your gluteus with your heels.
10 repetitions on one leg, then 10 repetition on the other one.
10 repetitions on one leg, then 10 repetition on the other one.
try this only if you already have a good leg strength.
Next exercise: Glute bridge.
Feet flat on the floor shoulder width apart, only the heels touches the floor.
Squeeze the gluteus and elevate your hips as high as possible.
Keep one knee near the chest.
15 repetitions.
Squeeze the gluteus!
Now one leg wall sit. 15” Hold One Leg wall sit.
This is right after the 15 repetitions.
When you finish both exercises with one leg, switch and repeat.
When you have done both legs, you can rest.
4 sets. 1 minute or 1.30’ of rest between each set.
After the 4 sets of One Leg Glute bridge + One Leg Wall Sit, you can do 4 sets more but this time with both legs.
The movement is always the same, but this time with both legs.
15 repetitions. Remember to always squeeze the gluteus.
Remember to always squeeze the gluteus.
Now wall sit.
Both legs.
Hold the position as much as possible!
I’m not going to hold the position as much as possible otherwise the video will be 20 minutes long.
4 sets. 1 minute or 1.30’ of rest between each set.
When you are at the limit after 4 sets, it’s time to train calf raises!
If you have a plate, stand on it with your toes, so you have a better range of motion.
I don’t have big plates, so I’m going to show you with these.
stand on it with your toes.
I’m going to show you the exercise without the plates, since mine are too little.
Feet hip-width apart, squeeze the gluteus and push on your toes to maximum height and hold the position.
30 seconds! Remember to push as much as possible.
Now 15 repetitions!
Don’t touch with your heels on the floor, otherwise you will decrease the difficulty.
Remember you should do this exercise with your toes on a plate.
4 sets. 30 seconds up to 1 minute of rest between each set.
So, that’s is all for today.
if you are interested in a 8 weeks bodyweight program for legs.
Remember to visit my website www.andrealarosa.fit
So, these was the leg workout of the day.
I don’t have big legs, but at least I have a good conditioning and the strength for some sprints and jumps.
These type of exercises are great for all the sports.
Let me know what you think about this video by leaving a comment below or if you have any interesting idea for the next videos.
If you enjoyed the video, please press the Like button, share it with your friends.
If you are no subscribed yet, please click the button. It only needs 3 seconds of your time and it’s a huge help for my channel.
See you soon! Remember: Less talk, More action.
*Sound effects*