Do not. Skip. Leg Day.
That is the mantra you’ve got heard in nearly each health setting—from weight rooms to studio courses to the pages of Males’s Well being—for years. Whereas it is a good message, this name to legs is meaningless if you happen to solely contemplate one sort of exercise once you prepare to coach your decrease physique. Far too many individuals affiliate leg day solely with routines anchored round heavy barbell again squats or loaded-up deadlifts, adopted by rounds upon rounds of reps on train machines. There are way more methods to work your decrease physique to construct power and even dimension, even when you do not have entry to a fitness center or any weights or gear in any respect.
One key to coaching your legs sans weights is to swap these heavy hundreds for prime volumes. By ramping up your rep counts, you’ll problem your decrease physique to intestine via the prolonged units and develop muscular endurance. Jack up your coronary heart fee by setting a timer, working with totally different difficult protocols, and slicing down your relaxation time. No squat rack or bench to make use of for relaxation would possibly assist you to to interrupt dangerous distracted exercise habits.
That is not the one key to nice gear-free exercises. You possibly can nonetheless squat, lunge, and hinge with out your weights—however once you’re unencumbered by barbells and different mounted hundreds, you will have a neater time working in a number of planes of motion, which is crucial for a extra well-rounded exercise, enhancing your athleticism, and mimicking the actions you carry out in actual life exterior your coaching plan.
However these perks aren’t even one of the best a part of adopting a body weight routine: You are able to do these circuits anyplace—your front room, a resort room, a park—so long as you will have about six toes of ground house and an elevated floor (like a mattress or field) helpful. That makes these exercises the last word zero-excuse leg burners.
The No-Weight, Decrease Physique Exercises
The Tremendous 6 Leg Day Finisher
Males’s Well being Subsequent High Coach winner Jah Washington makes use of this routine as a standalone exercise or a brutal finisher to finish a leg day. Set a timer for six minutes. Firstly of every minute, carry out 6 reps of every motion, then relaxation for the time remaining. When the following minute begins, begin with a recent spherical of reps. Proceed till the timer ends.
- Reverse Lunges
- Facet Lunges
- Excessive Knees
- Seal Jacks
MFLD
Sure, that MF stands for precisely what you suppose it does. Robust-talking coach Bobby Maximus is right here with a killer leg day session that can smash your decrease physique, sans weights.
Repeat for 10 rounds, resting as wanted
- 10 Bulgarian Cut up Squats (proper)
- 10 Bulgarian Cut up Squats (left)
- Body weight Squats
The 7-Minute Blitz Quad Blast
Do you will have 10 minutes to coach? You are able to do this gear-free exercise from Washington and have time to spare.
The exercise consists of three blocks, every of which options three separate workout routines. You will carry out every train for 20 seconds, then repeat for a complete of two rounds. You will have a fast 30 seconds of relaxation on the finish of the block—simply sufficient time for Washington to introduce the following sequence earlier than you return to work.
Block 1
- Up-Down Squats
- Duck Stroll
- Foot Fires
Block 2
- Reverse Lunges
- Facet Lunges
- Broad Bounce to Shuffle
Block 3
- Cut up Squats (L)
- Cut up Squats (R)
- Skater Lunges
The Dos Remedios Leg Burner
Do the next six workout routines as a circuit. Carry out as many reps as potential of 1 transfer for 30 seconds, relaxation for 30 seconds, after which transfer on to the following transfer. While you’ve completed the final train, begin with the primary transfer once more. Do three or 4 circuits whole. The complete exercise ought to take you 18 to 24 minutes.
Squat Bounce
Along with your toes hip-width aside, squat till your thighs are parallel to the ground, after which soar as excessive as you may. Enable your knees to bend 45 levels once you land, pause in deep squat place for one full second, after which soar once more.
Strolling Single-Leg Straight-Leg Deadlift Attain
Stand together with your toes hip-width aside and your arms hanging to the facet of your thighs. Elevate your proper leg behind you. Maintaining your decrease again naturally arched, bend ahead at your hips and decrease your torso till it’s almost parallel to the ground when you attain your reverse hand to the ground. Return to the beginning place, take two steps ahead, then repeat the motion with the alternative leg.
Facet Lunge
Stand together with your toes about twice shoulder-width aside. Maintaining your proper leg straight, push your hips again and to the left. Then bend your left knee and decrease your physique till your left thigh is parallel to the ground. Your toes ought to stay flat on the ground always. Pause for 2 seconds, after which return to the beginning place. Full all reps and swap sides.
Scissor Field Bounce
Place your left foot on a field or bench together with your proper foot on the ground. In a single motion, soar up and swap leg positions in midair. On the backside place, pause for one second earlier than alternating to the opposite leg.
Single-Leg Hip Increase
Lie faceup, arms out to your sides at 45-degree angles, left foot flat on the ground with that knee bent, and your proper leg straight. Increase your proper leg till it’s consistent with your left thigh. Then squeeze your glutes and push your hips up—your decrease again will elevate. Pause, and return to the beginning place.
Alternating Drop Lunge
Stand together with your toes hip-width aside, arms on hips. Maintain your chest and eyes up, shoulders squared. Cross your proper leg behind your left, and bend each knees, decreasing your physique till your left thigh is sort of parallel to the ground. Return to start out and repeat, switching sides.
The Do-Anyplace Leg Exercise Problem
If you happen to’re prepared for an additional body weight problem, give this exercise a attempt. You will carry out every transfer for 10 minutes, which is able to check your decrease physique energy and stamina for nearly an hour. This one’s a killer.
Field Squat Jumps
Carry out 10 field squat jumps each minute on the minute for 10 minutes. That signifies that it is best to set a time for 10 minutes, then do 1o reps each time a brand new minute begins. Relaxation through the the rest time for every interval.
Bulgarian Cut up Squat Jumps
Exploding up on one leg might be robust for inexperienced persons, so it is okay to attempt the jump-free model of the transfer as an alternative. Carry out 5 units of 10 reps per facet, each minute on the minute.
Field Squats
Set a timer for 10 minutes, then carry out 30 field squat reps per minute, resting throughout any remaining time in every interval.
Bulgarian Cut up Squats
If you happen to subbed out the leaping model earlier, both repeat the train or suppose up an applicable substitute, like performing 20 calf raises per minute. For the cut up squat crowd, attempt 5 units of 15 reps per facet, each minute on the minute.
Alternating One-Leg Field Squats
The finale is straightforward, however robust to finish with out shaky legs: 10 straight minutes of alternating one-leg field squats. Concentrate on the sluggish eccentric decreasing motion, then spring again up. Good luck strolling the following day.
The Quad Killer Exercise
This fast circuit is designed to obliterate your quads. Carry out every transfer for 30 seconds, then relaxation for 10 seconds — that is 1 spherical. Carry out 3 to five rounds for a full exercise, resting for 30 seconds after every spherical.
- Fast toes
- Run in place with brief, fast steps, placing your weight on the entrance of your foot with every step.
- Duck Lunge (R)
- Hinge on the hips to crouch low, together with your proper leg ahead. Step your left leg ahead and again, preserving your proper foot squarely planted.
- Duck Lunge (L)
- Hinge on the hips to crouch low, together with your left leg ahead. Step your proper leg ahead and again, preserving your proper foot squarely planted.
- Low Cut up Change
- Hinge on the hips and crouch low. Bounce right into a lunge together with your left leg ahead, pause for a beat, then soar to change to the alternative leg place.
Deadly Decrease Physique Superset
There’s only one transfer for this exercise, however the quantity makes it a doozy. Carry out 10 Bulgarian cut up squats together with your proper foot ahead, then swap to 10 reps together with your left foot ahead. Full these reps each minute on the minute (EMOM) for 10 minutes.
Decrease Physique Lunge Fest
This 15-minute burner will not simply work your legs — the routine additionally pushes your cardio conditioning. Do not underestimate these easy strikes, both. After 3 or 4 minutes, your legs might be screaming for reduction. Carry out every transfer for five minutes, then transfer instantly to the following. To actually problem your self, attempt 2 rounds, again to again.
- Strolling Lunges – 5 minutes
- Lateral Walks – 5 minutes
- Bear Crawls – 5 minutes
Sore Legs, No Gear
Bobby Maximus’ body weight exercise is straightforward, however it will not be straightforward. It is simply two strikes—however the descending ladder construction means you will do a ton of reps.
- 20 Lunges, proper and left leg
- Wall Sit – 30 seconds
- 19 Lunges, proper and left leg
- Wall Sit, 30 seconds
Proceed down the ladder till you attain 1 lunge per leg. End with one final 30 second wall sit. Good luck strolling the following day.
Decrease Physique Finishers
You do not want a blood restriction band to tackle these 4 one-move finishers—simply attempt them together with your body weight. Begin a timer for five minutes, and repeat the actions as directed to shut out your leg day with a killer problem.
Cut up Squat
Repeat for five minutes
- 30 seconds on proper leg
- 30 seconds on left leg
Fixed Rigidity Squat
Repeat for five minutes
- 40 seconds of reps
- 20 second maintain
Shoulders Elevated Hip Thrust
Repeat for five Minutes
- 20 seconds of reps
- 10 seconds of maintain
Calf Increase
Repeat for five minutes
- 20 seconds of reps
- 10 seconds of maintain
Elevated Lunge Collection
All you want is a brief platform for this lunge routine. Begin a timer for 10 minutes, switching variations on the 5-minute mark.
- Reverse Lunge from Deficit
- Begin on the platform and lunge again, alternating between legs.
- Ahead Lunge from Step
- Step ahead and lunge down, urgent arduous off the bottom utilizing your quads to step again to the platform.
Single-Leg Walkout Collection
Repeat this move from coach Andy Speer for 3 to five reps for every leg. You need to use it as a warmup sequence for a leg day or full-body coaching day, or as a standalone train to spice up your mobility.
- Begin in a single-leg deadlift
- Attain each arms to the ground and stroll out to plank.
- Hop the again foot in.
- Arise, preserving the knee up and foot elevated.
- Carry out a single-leg toe contact.
- End with a reverse lunge.
Working Lunge and Step-Up Circuit
Wish to be a greater runner? You will have to work in your type. If you wish to enhance your mechanics, strengthen your glutes and hip flexors, and enhance your mobility, do this two-move circuit.
Begin a timer for 12 minutes. Carry out the Runner’s Lunge for 50 seconds on one leg, relaxation for 10 seconds, then swap to the opposite. After 6 minutes, swap to the Working Step-up, working with the identical splits on every leg.
- Runner’s Lunge
- Step again right into a rear lunge. When you resolve the motion, press off the ground and drive your knee straight up, tucking your knee to your chest and dealing your reverse arm up. Add a hop to make it a extra highly effective transfer.
- Working Step-Up
- Step up onto an elevated floor with one foot. Drive the opposite leg straight as much as your chest. Step down to complete the transfer.
12-Minute Body weight Muscle Burner
You will work extra than simply your legs right here—however your decrease physique might be challenged throughout this do-it-all muscle burner. End 4 rounds of the continuous motion problem for a super-quick exercise problem.
- Facet Plank (R) – 30 seconds
- Facet Plank (L) – 30 seconds
- Pushup – 30 seconds
- Spider Lunge with Rotation – 30 seconds
- Squat Hop to Plank – 30 seconds
- Lateral Lunge Bounce – 30 seconds
Residence Exercise From Hell
One other full physique exercise with main leg strikes, this dwelling exercise will burn like a run via hell. Each minute has a special protocol of workout routines, so simply once you begin to flame out, you turn up the set to remain engaged. It solely takes 5 minutes—if you happen to may even final that lengthy.
Minute 1
As many rounds as potential
- Squat – 6 reps
- Skater Bounce – 6 reps
Minute 2
As many rounds as potential
- Pushup – 15 seconds
- Superman – 15 seconds
Minute 3
- Working Step-As much as Reverse Lunge (L)
Minute 4
- Working Step-As much as Reverse Lunge (R)
Minute 5
Move continuous
- Mountain Climber – 5 seconds
- Facet Planks – 5 seconds
