Home Leg Workouts
Episode One - Home Leg Workouts from the BeTheFittest Home Workout Series
Welcome to the first episode of the BeTheFittest home workout series. This episode of home leg workouts is perfect for training at home with limited time. Suitable for all levels of fitness from beginners to advanced. No equipment is needed and the whole leg workout shouldn't last any longer than 30 minutes.
For Each Exercise:
Beginners - 8 Reps
Intermediate - 16 Reps
Advanced - 25 Reps
No rest until the circuit is complete.
Rest Time - 1:30
Complete for 3-4 rounds in total.
Exercise 1 - The Squat
Feet hip width apart, squat down keeping your chest up high, back tight and straight going as low as you can. Keeping your core tight and shoulders relaxed whilst raising your arms up forward as you go down into the squat. If you can hamstrings touch your calfs. If you have mobility problems just go as low as you can without compromising with form.
Exercise 2 - Pulse Squats
Same as the squat but instead of coming all the way back up you hold for half a second just half way up the squat then go back down and repeat. Keep back tight and chest high. Go as low as you can each time you squat back down.
Exercise 3 - Pulse Squats Into Full squats
Feet hip width apart, squat down and same as pulse squat come up halfway and hold for half a second then go back down and come back all the way up like a full squat.
Exercise 4 - Plyo Jumps
Feet in together and jump into wide foot position and go into a squat, then jump back into close foot position and go into a squat. Move your arms up and forward each time you squat. Try and make each jump as graceful and smooth as you can.
Exercise 5 - Lunge Jumps
Jump into a lunge alternating legs after each jump. Keep your chest nice and high with a straight back. Also use your arms to gather momentum and keeping balanced.
Exercise 6 - Bulgarian Split Lunge
Place one leg on the bed with the other leg in a forward lunge position. Hands by your head keeping chest high and core tight. Lunge down as low as you can trying not to move your upper body and just focus on the contraction in the leg. On the last rep hold down in the lunge position for 5 seconds and come up slowly. Repeat with the other leg
Once you have completed the circuit rest for 1:30 seconds and do repeat for a total of 3/4 rounds
Good luck and please leave a comment below on how you did with Home Leg Workouts Episode.
Author: Tyrone Brennand, Personal trainer Fulham