The Perfect Calisthenics LEGS Workout for Beginners & Advanced

what's up guys it's Yannick here from

calisthenics family and today we're

going to do a complete calisthenics leg

workout that's very effective for

functional strength and muscle mass so

after we covered a complete push workout

and pull workout we're finishing the

sequence with a bodyweight calisthenics

leg workout now there are a lot of

people who assume that you cannot build

strength or muscle mass with body weight

leg exercises which is completely false

in fact you can build extremely

functional strength and even good

amounts of muscle mass if you pick the

right exercises and the right amount of

repetitions I personally do bodyweight

lag workouts very often because I just

love to work out outside just like today

and the funny thing is that I get more

sore from these workouts than weighted

leg exercises so that's a good

indication of its Effectiveness so for

today I've made a selection of the most

effective leg exercises that works to

complete lower body and it helped me the

most to gain functional strength and

muscle mass so we're going to do six

exercises today some of them are

unilateral so one circuit will take

about nine minutes we're going to work

for 30 seconds and then take 30 seconds

of rest so guys are you ready let's get

started with the first exercise which

are the Jumping lunges so let's get

ready for this exercise and I already

scheduled today's workout into the new

Galaxy Family app so I can track my

progress so

30 seconds jumping lunges we're gonna do

right leg first jump left leg so we're

gonna do this for 30 seconds and to make

it easier you can just do the lunge drop

all right let's get ready in three two

one

foreign

[Music]

try to touch the floor with your knee

just slightly

[Music]

all right guys nice warm up

[Music]

hold on

five more seconds

three two one

oh all right guys let's take 30 seconds

of rest move on to the next one which is

going to be the alternating Leg pistol

Squad

so we're gonna start on the right side

the one piece of squat and then change

it to the left side repeat this for 30

seconds

to make it easier you can just hold on

on something

like this

all right

let's get ready in three two one foreign

[Music]

guys if you lose balance it's all right

just get up again

a few more reps

[Music]

last one

whoo

nice one this is my favorite body weight

leg exercise so let's move on to the

next one

this one's gonna be

the single leg hip Trust

so we're gonna lay down

on our back like this

so we're gonna start with the left leg

and on the floor in the air I mean

push up and back down so we're going to

do this for 30 seconds then 15 seconds

of rest and then move to the other side

all right let's get ready

and three two one let's go

[Music]

and hold for just two seconds on top

like this

[Music]

all right guys come on

[Music]

hold on a few more repetitions

oh

I could really feel this one in my

glutes and lower back

last one

[Music]

all right so that was the right side 15

seconds of rest only

and then move on to the left one

all right

let's get started in five seconds

three two one

and lift

[Music]

foreign

[Music]

last one

foreign

guys

my favorite exercise to hit the glutes

and lower back so let's move on to the

next one

we're gonna do split squats

so we're going to elevate one leg

so we're gonna go

find an elevation

I'm going to use this bar

so one leg on top and then do lunges on

one leg so we're gonna do the right side

for 30 seconds 15 seconds of rest and

then the left side for 30 seconds

all right let's get started in three two

one

[Music]

so keep your back straight so don't bend

downwards chest forward

[Music]

it has five more seconds come on

last one

yes nice one

all right 50 seconds of rest

so to make it easier you can just do

stationary lunges just like this

all right left leg

elevate your leg

make sure to keep balance and let's get

started

one

[Music]

one two three

four

[Music]

come on guys

[Music]

almost there

[Music]

[Applause]

last one

[Music]

oh

yes nice one all right next one

we're gonna do a single leg deadlift

so we're basically going to stand on one

leg

keep your back straight while moving to

a horizontal position with your body

just like this keep a slight Bend in

your knees to Target the hamstring

muscle

all right

all right

let's get started in five seconds guys

three two one

[Music]

come on guys few more repetitions

[Music]

last one

wow oh quite challenging for balance as

well

if you lose balance no problem at all

just keep on going all right left side

for me left side is always more

challenging

so let's do this three two one

[Music]

foreign

[Music]

one more rep

oh

nice one I always get sore hamstrings

just from this exercise so let's move on

to the next exercise and this is going

to be the last exercise of today and

we're gonna do the single leg calf raise

so you want to look for a small

elevation to place your feet on so

something like a curb usually I do a

parallels but I don't have them with me

today so just look for a small elevation

where you can also grab an assistance so

you can keep balance

so I'm going to do them just over here

sometimes you got to be creative with

body weight training

so we're gonna move all the way down as

deep as you can and then push up with

one leg only

all right let's get started 30 seconds

on the right side in three two one

[Music]

come on guys

at least 10 repetitions in 30 seconds

it's gonna get heavy come on

[Music]

okay last one

oh that one is gonna burn a lot

oh all right 50 seconds of rest

and then we're gonna move to the left

side which we're going to do here as

well

so this time I'm going to use

the left side as an assistance

all right let's get started in three two

one

[Music]

come on 12.

[Music]

few more repetitions left

last one

oh nice guys so

that was the first round so if you're a

complete beginner you will already get

sore from just one route I can remember

from when I just started but if you're

more experienced you should do at least

three rounds up to five rounds in total

so the total workout duration will be

around 30 minutes to 40 minutes all

right guys well done and congrats for

finishing this workout with me so guys

you can also create and follow this

workout in our new app so you can track

your progress every time you do this

workout the app has a library of 400

plus exercises where you can simply

choose any calisthenics exercise and

make your own routine out of it so

besides this Library the calisthenics

app comes with 30 plus complete

calisthenics workout plans for learning

skills training at home building muscle

mass or losing weight so you can

download the app for free in Google Play

or the App Store so let's get into this

week's giveaway and since you guys were

so hyped about The Parallax we're just

doing it again so how to win the

parallettes like this video subscribe to

our Channel and comment within seven

days after publishing this video the

winner will be announced in the next

video so last week we gave away one set

of our four pack resistance bands and

the winner will appear right here

congrats and good luck with the bands

alright guys if you liked the video make

sure to subscribe for more effective

calisthenics workouts just like this one

and also calisthenics tutorials we will

see you guys in the next video peace out

guys

[Music]