Gyms and parks closing is not an impediment to keep yourself active. Here is a leg bodyweight workout that can be done anywhere, no equipment needed. Ideal for both fat burning and muscle growth.
Remember to warm up before any workout. It is important because it decreases the risk of injuries, increases flexibility and improves circulation.
This bodyweight routine consists of 7 exercises that target the main lower body muscles: quadriceps, hamstrings and glutes.
- Front lunges – 12x each
- Bulgarian split squat – 10x each
- Sumo squats and close-stance squats – 10x each
- Side squats – 10x each
- Crab walks – 20 seconds
- Glute bridges – 15x
Rest 20 seconds between each exercise and 2 minutes between each round. Do a total of 3 circuits.
Front lunges: 12 each leg
Stand with your feet shoulder-width apart. Engage your core and keep your body straight. Place your hands on your hips or head for balance. Take a slow controlled step forward with your right leg, lowering your body until both knees are at about a 90-degree angle. Make sure that your right knee is right above your ankle. Return to the starting position and do it with the left leg. Repeat 12 times with each leg.
Bulgarian split squat: 10 each leg
For this exercise, you need a chair or a bench that is about your knee height. Stand about two feet (half a meter) in front of the chair or bench, your feet should be hip-distance apart. Place your left toes on the item keeping your body straight up, engaging your core. Lower down your body slowly into a lunge position. Your leading knee should be aligned with your toes. Push back up to starting position for one rep. Repeat 10 times, then switch legs.
Sumo squats and close-stance squats: 10 each
Stand with your feet wider than shoulder-width apart with your toes pointing out. Keep your chest lifted, engage your core. As you go down, bend your hips back. Go as down as you can, then slowly return to the starting position to complete one rep. Repeat 10 times. Then place your feet in a narrow stance position, a few inches apart, with toes slightly pointed out. Maintaining your back straight and your chest and head up, descend into a squat position by pushing your hips and butt backward. Push through your heels to go back up.
Side squats: 10 each leg
Start with your feet wide apart, like a sumo squat starting position. Your feet must always point forward. Extend your arms forward or place them in your head for balance. Bring your body down slowly with your right leg, bending your hips back and keeping your left leg straight. Make sure to not lift your feet off the ground. Go back up to the starting position and repeat 10 times, then swap sides.
Crab walk: 30 seconds
Standing with a wide foot stance, lower your hips and bend your knees as if you were to do a squat but do not go all the way down. Maintain this position, take a lateral step with your right leg, then bring your left leg closer, walking sideways. Do it for 30 seconds. For a more intense workout, use a resistance band above the knees.
Glute bridges: 15 reps
Lay down facing up on the floor with your knees bent, feet flat on the ground and hands at your sides. Tighten up your core and glutes. Lift your hips until your knees and your shoulders are aligned. Hold for a few seconds, then return to the starting position. Repeat 15 times
Beginners, repeat the whole circuit 2 more times. Intermediate level trainees should increase reps and perform a total of 4 circuits. For an advanced training session increase reps, add weight and complete 4-5 rounds.
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