Calisthenics Weighted & Bodyweight LEG Workout - Strength Training Routine Ep. 3

what's up guys it's michael and yannick

over here from calisthenics family

and we reached a 100 000 subscriber

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christmas day

until the first of january so we will

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exactly and the first giveaway will also

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but next to that we're also going to

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video which will be the very first video

in

2021 so stay tuned for that and now

let's move on to this

lag workout video

what's up guys it's michael and boss

over here

from customs family welcome to a new

video in this video we're gonna show you

our

current lag workout of our current

routine so stay tuned for the video

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all right guys so welcome back to our

current workout routine

series in which we show you our workout

routine until the end of the year

today is episode three our leg workout

so when we're training legs we're doing

a weighted legs combined

with bodyweight leg training um so

maybe you can tell about what's going to

be the first exercise yeah so we're

going to start with the squats

and this is a compound exercise we use

external

weights for that because it's such a

good exercise

it's strength focused so we're doing

four to six reps for

five sets in total yes exactly and we're

training

our legs only once per week so

then we are combining strength training

and hypertrophy training

in one workout so we both doing low reps

and high reps in this workout

so let's get started with the first

exercise squats

alright guys so as you can see we first

start off with a warm-up set without

any weights just to bar going as to the

grass as deep as possible to warm up

the complete legs and then we're going

to do five sets in total

working to a rep range between four to

six repetitions

with the max weight as possible so let's

do this

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all right guys so we just did a few

warm-up sets now it's time for the

actual work

i'm gonna do 100 kgs squats today but as

well

let's see how many repetitions and sets

we can do so

let's go

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easy

okay guys so we just finished with uh

the squats we both did five sets

we had some warm-up sets and then we

tested um how far we came with

the four to six reps michael got 100

kilos

yes exactly um for me personally i did

110 for six reps and we both finished

with a drop set

and the reason why we do this is because

we train strength but also hypertrophy

in one session and with a drop set you

get

extra wraps in so you can stimulate your

legs

to grow yes exactly so this was

our weighted exercise the only weighted

exercise of today maybe the lunch but

now we're going to move on to the

bodyweight exercise which is

the almighty classic pistol squat

to also work on our balance but also to

work unilateral

so if we are weaker in one leg for

example

then we can out balance that so let's

get started with the pistol squats

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all right so these were the pistol

squads

so such a hard exercise man but

we managed to accomplish all the sets

so with the business squad if you're

still struggling as you can see

we are using a little elevation to

elevate to elevate our heel

and it helps a lot with the flexibility

in your ankle

you can also try them on the bar

assisted squats to practice your free

standing business squat

ultimately so what's the next exercise

the next exercise is the bulgarian split

squat

um this is with your one foot elevated

on a bench or a

box and we're doing this for hypertrophy

uh focusing on the quad resets

so more reps more volume and

more control yes more control as well so

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all right guys so we finished with the

bulgarian split squad

such good exercise to get more mass

in your quad recepts try to do this

exercise as controlled as possible

when you go down and you can do them

with weights as well

to make the exercise harder if you train

at home you can also use your couch for

example especially during these times

lock down here as well in the

netherlands so try to do this exercise

for sure

all right so what's going to be the next

exercise next exercise is going to be

the

nordic curls we do this to target our

hamstrings

it's a very heavy exercise so if you

start doing this be very careful don't

push yourself

so you can either do the nordic curls

with a power band or you can only do the

negative version because the

full body weight exercise is probably

too hard

also for us yes takes a lot of years to

get used to that

so we're going to show you both ways and

we're going to do 8 to 12 reps because

we're trading again for hypertrophy

so yeah let's do it and let's see how it

goes yes exactly let's do it

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okay guys so we just finished the nordic

curls um

and if there's one exercise that is the

best for your hamstrings than it has to

be this exercise

so definitely try it out i like that

especially with with the band so you can

do like the full

movement but assisted we did 8 to 12

reps

and i can assure you that our hamstrings

are burning

right now exactly but we are not done

we are not done so we have one like main

exercise left and that is the

explosive squat and so basically jumping

squats

to also work on our explosiveness in our

legs

um so that's going to be the very last

exercise also to work a little bit on

our endurance as well on our legs

so then we have hit all the different

ways of training

strength training hypertrophy training

and also endurance

slash explosiveness so last exercise

let's do it

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all right guys so that exercise the

jumping squad

really killed us um so now it's time for

the very very last exercise

which is which is for

these bad boys these bad boys the calves

we have to train the calves as well

so how we're gonna do that uh we're

gonna use our own

parallettes we're basically just gonna

elevate our heel

and do the calf raises uh on the

parallettes

so we're gonna do 12 to 15 repetitions

uh also to work on hypertrophy

so let's get three sets in total and

then we're finally done

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alright guys so that was the very last

exercise the calves the pump is real

in the legs as you can see so

who has the bigger squat quads guys let

us know in

the comments down below and so

it was a really good leg exercise

actually and

so we as calisthenics athletes we also

train our legs

but not as often as our upper body

so probably four upper body workouts

against

one leg workout each week but still

training the legs

um and yeah i i'm totally okay with this

so yeah

same for me um i used to train legs a

lot

when i did fitness i did it like twice

sometimes three times

a week but since i switched to

calisthenics

it's not my goal it's not my main focus

anymore

i have other goals that i want to

achieve so that's why the legs

are getting less attention they're still

getting a bit of attention but not like

for the most part and i'm fine with that

i think you are as well yes exactly and

so the reason why we're still

training legs at least once a week is to

get a good balance between your upper

body and lower body

so we if you not train your legs at all

then your body eventually will get

really out of

proportion and also it stimulates the

production of testosterone as well which

will help you to gain strength and

muscle

also within your upper body so that's it

for this leg workout

uh really good workout i guess um so

guys

thanks for watching and we see you in

the next video in which we're gonna

explain and show you our

basic weighted calisthenics workout

thanks for watching

peace out so what's going to be the next

one

[Laughter]

all right guys so just finished this

epic

leg workout session pump is all over so

after leg workout i like to

like massage um my muscles and because

with training legs especially like this

strength and hypertrophy i always get

so much soreness in my legs which

affects

my other training so that's why i'm

using the massage gun

basically massaging away the lactic

acids that

i've just built up during this workout

in my muscles

just to loose up my muscles as well

and it also helps me to reduce the

soreness

after a leg workout so it helps me a lot

um i actually actually do this with most

of my workouts so for example when i've

done

a pool workout i like to massage my

forearms especially

because i also had a forearm injury a

gulva's elbow

and that the massage can help me a lot

with this as well

just to loosen up the muscles the

tendons etc

you can also use it for example on your

lower back if you have lower back pain

or even on your shoulders it depends on

your

individual pain that you have maybe so

i would definitely advise it and this

one is really nice

it because um we i actually have seen a

lot of different massage guns

um just uh companies that send massage

skins to us as well

but this one is really quiet as well and

that is really nice

and compared to other ones it's really

solid as well

so guys if you're looking for a massage

skin definitely check out the link in

the description down below

you can use our discount code

calisthenics to get

20 euros off on your order but next to

that

we are also giving away this exact

massage gun

today um so how can you win

this massage gun by basically entering

in the the description in the comment

box down below

why you want to win this massage gun uh

but you also have to go to our instagram

page

because there we will also post this

giveaway and and then you will see all

the rules how you can

win this exact massage game and like we

said at the beginning of the video we're

gonna do more

giveaways starting from today until

the end of the year so stay tuned on our

instagram page

and i guess that's it for this workout

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