‘Leg day’ may be synonymous with heavy squats, deadlifts and leg pressing every 20kg plate in the gym (much to the chagrin of your fellow members), but being gym-less isn’t a free pass to skip leg day.
This bodyweight burner, which can be performed anywhere from a park, to your lounge, to a hotel room, is designed to fire up your legs with a high-volume shock, hitting them from all angles, before throwing in an additional stinger for you heart and lungs. Because after all, what good is a big set of wheels without a decent engine to keep them spinning?
Work your way through six to ten rounds of the following circuit (depending on your time constraints, experience and how much of a sadist you are), resting only as needed to stop your form from completely falling apart. Focus on your form, posture and position throughout – just because we’re not using weights doesn’t mean we can get sloppy with the reps.
1. Reverse Lunge x 10 (each leg/ 20 total)
Stand tall (A). Keeping your chest up at all times, take a step backward with one leg, bending your front knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Keep strong posture throughout.
2. Forward Lunge x 10 (each leg/ 20 total)
After your final reverse lunge, switch directions (A). Keeping your chest up, take a step forward with one leg, bending the at the knee until the back knee touches the ground (B). Stand up explosively, pause and repeat with the other leg. Don’t slouch, keeping a strong upper body as just as important as what’s going on below the waist here.
3. Air squat x 10
Now you’re all lunged out, take a breath and regain your composure (A). Keep your chest up and sink your hips back, before bending your knees to drop your thighs until they are at least parallel to the floor (B). Think about your breathing here, inhale at the top of one rep, exhale at the top of the next to find a rhythm.
4. Burpee x 10
After your final squat drop down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B).
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