We’ve all been there…
You try to work out.
But don’t have the time. Let alone to do an intense leg workout.
That is where this workout comes in handy.
Makes a great option to gain strength and size in your legs with just your bodyweight.
(Bookmark this workout so you can review it later)
For a Full-Body workout, check out the 7 Bodyweight Moves for Fast Muscle Growth.
Here’s the Leg Workout Overview
It’s split into two parts
Part A
A1: Glute Bridges (10-15 reps)
A2: Drop Squats (6-10 reps)
A3: Calf Raises (6-10 reps (each leg))
Rest (60-90 seconds) And Repeat A1-A3 (3-5 Rounds)
Part B
B1: Split Squat (8-15 reps) (2-second pause)
B2: Knee Get Ups (6-10 reps)
B3: Quick Lungs 6-10 reps (each leg)
Rest (60-90 seconds) And Repeat B1-B3 (3-5 Rounds)
Part A
A1: Glute Bridges (10-15 reps)
Target: Glutes and Hamstrings
Step 1: Lie down on your back, with your feet flat on the ground and your knee bent.
Have your hands on your side with your palms down.
Step 2: Lift your hips up until your shoulder, hips, and thighs form a straight line with your legs.
Next, squeeze your glutes and keep your core in so you don’t overextend your back.
Step 3: Finally, hold the bridge position for a couple seconds before bringing it back down to rest position.
Max Glute Contraction:
Hold the Bridge for 30 seconds or more. Hold it until failure.
It will really work the leg muscles if you hold the static position!
Progression Tip:
If holding Glute Bridges with two legs is too easy, then try doing single leg holds.
It will add twice the weight and you will sure feel it!
Single Leg Glute Bridge
Make sure you are not pushing from your heels, the power should come from only your hips.
A2: Drop Squat (10 reps)
Target: Glutes, Hamstrings, Quads
Step 1: Stand straight up with your feet forwards and shoulder-width apart.
Step 2: Bend your knees, push your hips back behind your legs.
And lower your body as far as you can while keeping your torso straight as much as you can.
Step 3: Quickly move your body back to your original starting position. (That is one rep)
MAX Contraction:
Hold the position at the bottom for a few seconds instead of going straight back up.
A3: Calf Raises (6-10 reps) (each leg)
Target: Calves
Step 1: Stand on a set of stairs with your heels hanging off with the balls of your feet only on the stairs.
Step 2: Let your bodyweight bend all the way down the full stretch.
Step 3: Contract your calves and bring your body as high as you can and hold the position for 2 seconds.
Step 4: Bring back down to the starting position. (That is one rep)
MAX Contraction:
Flex your calves off the stairs and hold the position for 30+ secs
Progression Tip:
If doing double Calf Raises is TOO easier,
Perform single leg calf raises where you put all your weight on one leg and perform the similar movement.
Do A1-A3 with no rest between exercises
After A3 rest 2 minutes
Repeat 3-4 total rounds
Part B
B1: Split Squat 8-15 reps (2-second pause) (each leg)
Target: Quads
Step 1: Position yourself in a staggered position with your rear foot elevated on a chair/staircase
And your front foot forward.
Step 2: Hold your posture and chest up.
Flex your knee and hips to activate the descend of your back leg.
Keep your front knee in line with your foot but don’t overextend it past your foot.
Step 3: At the bottom of the motion, hold the position for 2 seconds.
Make sure the back knee is about an inch or 2 off the ground.
Step 4: Drive the knee to extend the leg to bring the movement back to the starting position.
MAX Contraction:
Hold the bottom position for 20 seconds or so. Add more seconds.
Or do Quick Split Legs where you have no hold time at the bottom of the motion
And you move as fast as you can but in a controlled manner.
B2: Knee Get Ups (6-10 reps)
Target: Glutes and Quads
Step 1: Start with kneeling on your knees with your body upright.
Step 2: Drive your arms and knees up and while bring your chest forward simultaneously.
Step 3: Land on the heels of your feet in a squat position and drive your body up to a standing position.
This position should be done very fast to create the momentum to perform the leg exercise.
B3: Quick Lungs (6-10 reps) (each leg)
Target: Quads
Step 1: In a standing position, extend one foot out in front of you.
Hold the opposite hand out to make sure your body is balanced.
Step 2: Move your body down while keeping your torso upright.
Make sure your knee stays over your foot and doesn’t extend far past it.
Step 3: At the bottom position, extend your legs to move back to the starting position.
Do B1-B3 with no rest between exercises
After B3 rest 2 minutes
Repeat 3-4 total rounds
Workout Summary
A1: Glute Bridges (10-15 reps)
A2: Drop Squats (6-10 reps)
A3: Calf Raises (6-10 reps) (each leg)
Rest 2 minutes and Repeat A1-A3 (3-5 Rounds)
B1: Split Squat (8-15 reps) (2-second pause)
B2: Knee Get Ups (6-10 reps)
B3: Quick Lungs (6-10 reps) (each leg)
Rest 2 minutes and Repeat B1-B3 (3-5 Rounds)
There you have it!
A complete leg workout you can do on the go!
What other body parts are you struggling to bulk up?
Let me know below in the comment.
It may be featured in my next post.
Source:http://upcominghealth.com
You try to work out.
But don’t have the time. Let alone to do an intense leg workout.
That is where this workout comes in handy.
Makes a great option to gain strength and size in your legs with just your bodyweight.
(Bookmark this workout so you can review it later)
For a Full-Body workout, check out the 7 Bodyweight Moves for Fast Muscle Growth.
Here’s the Leg Workout Overview
It’s split into two parts
Part A
A1: Glute Bridges (10-15 reps)
A2: Drop Squats (6-10 reps)
A3: Calf Raises (6-10 reps (each leg))
Rest (60-90 seconds) And Repeat A1-A3 (3-5 Rounds)
Part B
B1: Split Squat (8-15 reps) (2-second pause)
B2: Knee Get Ups (6-10 reps)
B3: Quick Lungs 6-10 reps (each leg)
Rest (60-90 seconds) And Repeat B1-B3 (3-5 Rounds)
Part A
A1: Glute Bridges (10-15 reps)
Target: Glutes and Hamstrings
Step 1: Lie down on your back, with your feet flat on the ground and your knee bent.
Have your hands on your side with your palms down.
Step 2: Lift your hips up until your shoulder, hips, and thighs form a straight line with your legs.
Next, squeeze your glutes and keep your core in so you don’t overextend your back.
Step 3: Finally, hold the bridge position for a couple seconds before bringing it back down to rest position.
Max Glute Contraction:
Hold the Bridge for 30 seconds or more. Hold it until failure.
It will really work the leg muscles if you hold the static position!
Progression Tip:
If holding Glute Bridges with two legs is too easy, then try doing single leg holds.
It will add twice the weight and you will sure feel it!
Single Leg Glute Bridge
Make sure you are not pushing from your heels, the power should come from only your hips.
A2: Drop Squat (10 reps)
Target: Glutes, Hamstrings, Quads
Step 1: Stand straight up with your feet forwards and shoulder-width apart.
Step 2: Bend your knees, push your hips back behind your legs.
And lower your body as far as you can while keeping your torso straight as much as you can.
Step 3: Quickly move your body back to your original starting position. (That is one rep)
MAX Contraction:
Hold the position at the bottom for a few seconds instead of going straight back up.
A3: Calf Raises (6-10 reps) (each leg)
Target: Calves
Step 1: Stand on a set of stairs with your heels hanging off with the balls of your feet only on the stairs.
Step 2: Let your bodyweight bend all the way down the full stretch.
Step 3: Contract your calves and bring your body as high as you can and hold the position for 2 seconds.
Step 4: Bring back down to the starting position. (That is one rep)
MAX Contraction:
Flex your calves off the stairs and hold the position for 30+ secs
Progression Tip:
If doing double Calf Raises is TOO easier,
Perform single leg calf raises where you put all your weight on one leg and perform the similar movement.
Do A1-A3 with no rest between exercises
After A3 rest 2 minutes
Repeat 3-4 total rounds
Part B
B1: Split Squat 8-15 reps (2-second pause) (each leg)
Target: Quads
Step 1: Position yourself in a staggered position with your rear foot elevated on a chair/staircase
And your front foot forward.
Step 2: Hold your posture and chest up.
Flex your knee and hips to activate the descend of your back leg.
Keep your front knee in line with your foot but don’t overextend it past your foot.
Step 3: At the bottom of the motion, hold the position for 2 seconds.
Make sure the back knee is about an inch or 2 off the ground.
Step 4: Drive the knee to extend the leg to bring the movement back to the starting position.
MAX Contraction:
Hold the bottom position for 20 seconds or so. Add more seconds.
Or do Quick Split Legs where you have no hold time at the bottom of the motion
And you move as fast as you can but in a controlled manner.
B2: Knee Get Ups (6-10 reps)
Target: Glutes and Quads
Step 1: Start with kneeling on your knees with your body upright.
Step 2: Drive your arms and knees up and while bring your chest forward simultaneously.
Step 3: Land on the heels of your feet in a squat position and drive your body up to a standing position.
This position should be done very fast to create the momentum to perform the leg exercise.
B3: Quick Lungs (6-10 reps) (each leg)
Target: Quads
Step 1: In a standing position, extend one foot out in front of you.
Hold the opposite hand out to make sure your body is balanced.
Step 2: Move your body down while keeping your torso upright.
Make sure your knee stays over your foot and doesn’t extend far past it.
Step 3: At the bottom position, extend your legs to move back to the starting position.
Do B1-B3 with no rest between exercises
After B3 rest 2 minutes
Repeat 3-4 total rounds
Workout Summary
A1: Glute Bridges (10-15 reps)
A2: Drop Squats (6-10 reps)
A3: Calf Raises (6-10 reps) (each leg)
Rest 2 minutes and Repeat A1-A3 (3-5 Rounds)
B1: Split Squat (8-15 reps) (2-second pause)
B2: Knee Get Ups (6-10 reps)
B3: Quick Lungs (6-10 reps) (each leg)
Rest 2 minutes and Repeat B1-B3 (3-5 Rounds)
There you have it!
A complete leg workout you can do on the go!
What other body parts are you struggling to bulk up?
Let me know below in the comment.
It may be featured in my next post.
Source:http://upcominghealth.com
