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
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try to touch the floor with your knee
just slightly
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all right guys nice warm up
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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
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guys if you lose balance it's all right
just get up again
a few more reps
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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
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and hold for just two seconds on top
like this
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all right guys come on
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hold on a few more repetitions
oh
I could really feel this one in my
glutes and lower back
last one
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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
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foreign
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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
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so keep your back straight so don't bend
downwards chest forward
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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
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one two three
four
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come on guys
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almost there
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[Applause]
last one
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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
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come on guys few more repetitions
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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
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foreign
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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
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come on guys
at least 10 repetitions in 30 seconds
it's gonna get heavy come on
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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
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come on 12.
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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
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guys
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