The Perfect Calisthenics Leg workout for Beginners and Intermediate

that will help you

to become

You can do this workout with me in this follow

along video in order to get stronger and bigger legs.

This workout is for

that want to train their legs in a fun and challenging way

while also getting an effective calisthenIcs leg

workout in that

in this workout, we will do

and do around

I'll give an easier variation with each exercise.

We have also added

this workout routine into our

Calisthenics family app so you can take it anywhere

you go and measure your progress along the way.

So are you ready?

Let's get started.

The first exercise that we're going to do,

So for this, we need some space

because we're going to bring our legs sideways.

So start in a wide angle position like this.

From here, we're going to bring our glutes

to our side like this,

all the way to your ankles.

And then the other side, too.

We're going to do 16 reps in total,

which equals eight reps per leg.

So are you ready?

Let's get started.

That's one.

Try to do

go as deep as you can , two

three.

Keep the other leg straight

Keep going.

All right. 16.

All right, Now let's take some rest.

Around 30 seconds.

Now we're going to prepare for the next one,

All right, guys.

So for this exercise, we need an elevation like this one.

Or for example, a box when you're training at the gym

or at home.

So with this exercise, we're going to stand

on the elevation, and we're going to do squats

with one leg,

bring the other one in the air,

try to keep it straight from here,

bring your

glutes all the way to your

to your feet.

That's one repetition.

We're going to do six reps.

per side.

So are you ready?

Let's get started.

One leg straight,

This exercise is great for

training your balance

Come on.

Last one, six.

All right,

take a little break.

Prepare for the other side.

Bring the other one

in the air and let's go.

Six reps.

If you lose your balance, doesn't matter.

Just get back to it

two more.

Last one.

All right.

Great job.

Let's take some rest again

and prepare for the next exercise,

So this exercise is again, a unilateral exercise,

which is great for working on your imbalances.

And also training your quadriceps

and your hip flexors.

So guys, with this exercise,

keep one foot forward, the other foot on an elevation

like this, and you want to bring

your knee in line with your toes just like this

and bring the other knee close to the ground

and push up in a controlled manner.

We're going to do ten reps per side.

And this exercise also gives you a great pump,

so the rest is up.

Let's get started.

Three, two, one.

really focus

on controlling the movement.

Squeeze your quadriceps.

Last one, ten.

All right, great.

Let's go straight to the other leg.

All right, Ready?

Let's go.

All right, great.

Now let's take some rest again and prepare

for the next exercise, .

Start on both knees.

Make sure you push your hips forward like this.

Extend your hips.

Bring your feet flat on the ground

and keep your core tight.

From here, we're going to initiate

a backward movement like this.

And get back

to the starting position.

So once you start,

Don't try to go all the way,

but build it up nice and slowly.

All right.

We're going to do eight reps in total.

Are you ready?

Let's get started.

Like this.

That's one

Focus on.

Bringing those hips forward.

All right, let's get a little deeper

Come on,

All the way back.

Keep your core tight.

Last one,

All right, great.

So let's take some rest again, 30 seconds

and move on to the next one,

put both feet on the elevation

and grab yourself tight. Tense your core.

And from here,

get to the top

position, Really squeeze your calves.

Hold the top position for just a moment

and go back down in a controlled manner.

And we're going to repeat this for 12 repetitions

because we want to bring as much time and attention

as possible to make those calves grow.

So are you ready?

Let's get started.

All right.

Squeeze.

Hold it.

You can also do a single leg if this is too easy.

Heart.

Really squeeze

That's one.

All right, Good.

Burn in those gaps.

Let's take some rest again.

Prepare for the next exercise,

So this exercise is a plyometric exercise as we’re

building our explosive leg strength.

With this exercise, we're going to start

in a squat position just like this,

and we're going to bring ourselves down

as deep as you can in a controlled manner like this.

Bring your hands forward.

And once you reach the bottom position,

you jump as explosively up as you can

and use your arms

to create momentum to jump even higher.

All right.

We're going to do ten reps in total.

Rest time is up.

Let's get ready.

Three, two, one.

Go down and bang. One,

All right, great job.

Now, let's finish off this routine

with the very last exercise,

this exercise is a isometric exercise

which targets the muscles in a different way.

It's also great for building your legs and core strength.

So we're going to start

by bringing

your back towards the pole.

Bring yourself in a 90 degree angle

and try to hold this position

for 30 seconds in total.

So let's get ready.

Let's finish off this routine in 3, 2, 1.

Bring yourself down.

90 degree angle and hold

really focus on contracting

your leg muscles and keeping your core tight.

All right.

Keep holding.

Don't arch your

lower back too much.

All right.

Ten more.

And push up.

All right.

that's the first round.

Make sure you do about

to get an effective leg workout in.

With each workout try to do more reps if you can.

You can also check out this entire workout

routine into our Calisthenics family workout app

so you can measure your progress,

which is essential

for building strength and muscle mass in your legs.

In this app,

you can also find

more workout plans for building muscle mass

gaining strength, improving mobility and learning

calisthenics skills.

So make sure to check out our app

in the Google Play or App Store and download it

for free and the first link in description.

Lastly, let's get into

This week we will give away one

set of our resistance bands

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last video

and the winner will appear right here in the screen.

Congrats.

Let me know in the comments

And don't forget to like subscribe

and put your ballot notification on

so you won't miss a gif away winner Thanks for watching

and I'll see you in one of the next videos.

Peace out.