Do You Need A Body Weight Workout?
Sometimes you don’t have access to workout equipment and you need Bodyweight Exercises to get a bodyweight workout that works!
So, I’ve designed a BodyWeight Workout for Legs that is created with 7 body weight exercises that you can do anywhere!
Bodyweight workouts combined with weight workouts are a great way to get tone, lose weight and increase your gains at the gym. Hence, gym workouts aren’t the only way to get fit. You can increase your endurance, fitness and cardiovascular healthy by performing circuit training at a higher rate of completing each and every exercise without rest.
The key? Use 2 to 3 bodyweight exercises that target one area to fatigue and actively rest with an exercise that does’t use those muscles (cardio or another body part exercise).
Example of a Body Weight Workout Plan: Target Triceps…
You could pic two bodyweight exercises for the triceps and choose another exercise to rest your triceps.
Tricep Bench (dips) 20 to 30 repetitions followed by Triangle Push Ups (feet or hands) 10 to 20 Repetitions followed by an active rest exercise such as Jump Rope for 1 minute or Sit Ups for 1 minute. You would repeat all the exercises for 3 to 5 rounds before moving onto the next circuit that targets triceps or biceps.
HERE IS YOUR HOME WORKOUT FOR LEGS USING ONLY 7 BODY WEIGHT EXERCISES:
Watch video for viewing correct leg exercises. See below video for bodyweight workout plan at own risk!
** NOTE: THIS IS FOR INFORMATION PURPOSES ONLY AND NOT AN INDIVIDUALIZED WORKOUT PLAN **Video Player00:0200:56
HOW TO PERFORM THIS HOME WORKOUT ( PERFORM AT OWN RISK!)
BEGINNER LEVEL: PERFORM ONLY ONCE! ADVANCED LEVEL: PERFORM 3 TO 5 ROUNDS
- AIR SQUAT 25 TO 50 REPETITIONS
- PULSE SQUATS 25 TO 50 REPETITIONS
- IN TO OUT SQUAT JUMPS 25 TO 50 REPETITIONS
- JUMP ROPE 1 MINUTE
- LUNGE PULSES 25 TO 50 REPETITIONS EACH LEG
- SKATE 25 TO 50 PUSHES EACH LEG
- MOUNTAIN CLIMBERS 1 MIN
- BRIDGES 25 TO 50 REPETITIONS
- STAND UPS 25 TO 50 REPETITIONS PER LEG
- SIT UPS WITH TWIST OR BICYCLE 1 MIN
GOOD JOB! ADVANCED WILL REPEAT EXERCISES 1 TO 10 FOR ANOTHER 3 TO 5 ROUNDS!
HERE ARE SOME OF THE BEST BODY WEIGHT EXERCISES FOR LEGS:
AIR SQUATS: start with heels hip distance apart, toes slightly pointed out. As you start to squat, drive your hips back and shoulders forward. Drop down till bum is at knee level or slightly lower and then stand up tall while driving tips forward to repeat. Make sure heels never come off the ground and your pressure is driving through the heels!
PLIE SQUAT PULSES: start with feet wider than hip distance and turn toes out to place yourself in a plie’ position. Now squat down with shoulders up and back posture tall. Drive all weight down towards floor and squat till 3/4 down to knee height, Stand up 2-3 inches and stop. Now repeat squat 25 to 50 reps placing all emphasis on your inner thighs and heels. Place palms of hands on top of thighs to place pressure for more resistance.