Grow your Legs with this Calisthenics LEG workout (NO equipment)

what's up guys it's Michael pair from

Kelly's next family welcome to a new

video in this video I'm gonna show you a

leg workout that you can do outside I

found this park bench over here so we're

gonna use this park bench to do a proper

leg workout so let's get this workout

started photobucket don't try and make

you uncomfortable

you eat Rock Road and stop lab on me

going on away

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alright guys so welcome to the video

like I said we're gonna do a booty wait

leg workouts it's going to be a

high-intensity leg workout that you can

do with your own body weight so we're

going to do several exercises with this

park bench oh where to target our quads

our hamstrings our calves and also a

little bit our lower back so let's get

this workout started so I'm gonna do

several exercises in a sequence and then

I'm gonna repeat that round for like

three to five rounds in total so you

will be working out for like 30 minutes

up to 45 minutes so let's get this

workout started guys alright guys

welcome to the workouts the first

exercise is the Box jump an explosive

exercise because at the beginning of the

session we have most of our energy left

so we're gonna do 10 repetitions in

total and make sure that when you land

that you're gonna try to break the fall

by reducing the noise that's a really

good trick to avoid injuries in your

knees and also hang your ankles alright

ten repetitions done now we're gonna

move on to the second exercise which are

the pistol squats a really good exercise

for your quads and also includes so

we're gonna do them in an elevated

position as you can see right here

because for most of you that can't do

the physics yet on the floor this one is

a really good option because now you

don't have to struggle with the flat

surface which you normally have on the

floor that requires a lot of hamstring

and ankle flexibility - now you can

still perform this exercise and if you

can't do it you can also try that bench

basal squat or deep squats so we're

gonna do ten repetitions of each leg

also keep in mind with this exercise

that you definitely don't want to reach

too far with your knees so don't bring

them beyond your toes because that will

cause a lot of burden on your knees and

also can cause injuries so try to avoid

this when you don't have much experience

with this

exercise yeah don't try to make you

comfortable Photobucket me try ordering

stuff for you

record laugh on me going all the way

[Music]

all right ten reps done now we're gonna

move on to the third exercise that bill

Gary and split squats this exercise is

really good for your quads your glutes

and also your inner dice so we're gonna

perform 10 repetitions for each leg

again so bring your knee forward bring

your toes on the bench and from here

focus on bringing your knee your back

knee towards the ground and also keep in

mind that you don't want to bring your

knee in front too much forward like with

the pistol squat so 10 repetitions again

for both legs for the Brecon lab on me

going on away wait for the record ain't

wrong make notes on ovations

[Music]

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are now got our pricing y'all snake guys

on dates for your show this or I see

y'all folks h6r the hey I work in a bar

today

your loss in the polonaise record record

I still count wins when it got it all

Breitenbach

break it alright that repetition is done

and as you can see the burden is real

let's move on to the for exercise the

standing hip extension this one is a

really good exercise for your hamstrings

if you don't have access to weights or a

gym so we're gonna grab the table with

our right hand to support us with our

balance and now we're gonna move forward

it's like a little forward fold reach to

the floor with your hands and try to

bring your back leg as high as possible

if you aim higher then you will also

feel the burden in your hamstrings even

more so we're going to do ten

repetitions for each leg again and try

to do this exercise as controlled as

possible that's really important with

this exercise to feel it in your

hamstrings

[Music]

been alone so nice they are now got a

low price to y'all

snake eyes or dates for y'all show this

on ice - y'all frozen h6 all - hey I

work in a bar today lost in the

polonaise reckon I still count wince

when they'd add it all wrecking ball

wrecking I let him take advantage I was

wailing on wrecking ball wrecking Dale's

tell him so I can column for the quote

all right so ten repetitions done on the

left side now we're gonna move on to the

very last exercise this one is the calf

race of course this one targets your

calves so we're gonna grab the table

with both hands to support us and for

our balance and from there stand on one

feet only and try to bring your feet as

high as possible and also bring them as

low as possible

underneath the Shelf of the bench so

we're gonna do this for 10 to 15

repetitions also for both legs

[Music]

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[Applause]

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alright guys so I just finished the

first round as you can see sweat all

over my face it's really hard a sequence

to do this all with only 15 seconds rest

in between each exercise so guys if

you're looking for a good leg workout

and high-intensity leg workout also to

burn a lot of fat and calories because

right now I'm also in my fat loss

journey so then this workout is really

good try to find a bench like this and

you can do all these exercises and if

you find yourself having troubles with a

certain exercise for example the pistol

squad you can also lower the intensity

by doing an easier progression of the

exercise so guys that's it for this

workout I hope that you enjoyed it

please leave a like and subscribe for

more videos and if you're looking for

more body weight workouts like this we

created a bunch of them on our website

we created a full home workout program

that you can do at home without any

equipment or if you'd like to learn some

calisthenics skills like for example the

pistol squad or for example the

handstand the muscle of the back knee

for a press to handstand it can go

really advanced then check out the full

journey program for more information you

can find all the links in the

description down below so guys that's it

for this workout let me know if you want

to see more follow along workouts like

this and also guys make sure that you

turn on your notification belt so you

don't miss any future videos on this

channel so guys that's it for this video

please leave a like subscribe for more

videos and I'll get you guys in one of

the next videos peace out

but I found calisthenics family and they

were offering this program plus the

online coaching for a very affordable

price so I decided to try it if anyone's

looking to start calisthenics I would

highly recommend this it'll it'll do the

same for you I'm Gordon and I've been

with calisthenics family for almost

three months now and all the time I've

had Yannick as my trainer like my

chorionic can just be like

that little extra push to keep you going

you also seen the pictures I'm really

proud of myself that what I achieved in

the last eight weeks go for it and start

your journey and if you also want our

help to get more lane to burn fat we can

help you out by making a custom new

friend because your diet is of course

the most important factor when it comes

down to staying lean next that we can

also help you out with a customized

workout program based on your own level

and your own goals and we also have a 30

day fat burn challenge that challenges

you to get shredded in 30 days

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