As promised, a full BODYWEIGHT ONLY LEG WORKOUT ππΌππΌ even wi..
🕑 Added 2021-04-22 02:18:47 +0000 UTC
As promised, a full BODYWEIGHT ONLY LEG WORKOUT ππΌππΌ even with minimal resistance and no weight it is possibe to get a great workout π¦π¦ donβt believe me?? Try this out β¬οΈ
βοΈβοΈβοΈ (Iβm using a xxx- heavy band with a resistance of 28-44 pounds)
1οΈβ£ SIDE LUNGES ON BENCH: this one is gonna work those hammies, quads, glutes, as well as the inner thigh π₯ they will also test your balance and stability π― the added height of the bench deepens the lunge giving you a better range of motion. I did 10-15 reps each side.
2οΈβ£ LATERAL CRAB WALK WITH BAND: as you can see Iβm using a band in a lot of these exercises to add weight and resistance, without the need to actually pick anything up with my upper body. Simply start in a squat position, and walk 10 steps to one side, making sure your knees donβt cave inward ππΌ repeat on the other side π¦
3οΈβ£ STANDING LEG LIFTS WITH BAND: I do this exercise all the time! Usually as a burnout between my sets of squats π make sure your not swinging your leg! Do a slow controlled movement, pausing at the top when you feel it in the upper glute. All for the BUM BABY π 10-15 reps each side.
4οΈβ£ SIDE STEP LUNGES WITH BAND: Ooo boy love this one for the outer thighs and glute ππΌ make sure that core stays tight and center, donβt round your back!! Step out wide and bring your foot back to the center for 10-15 reps total each side.
5οΈβ£ ALTERNATING LYING LEG RAISE WITH BAND: okay, you got me, I threw in some ABS π₯π₯ just one.. love to burnout on this one, and itβs actually a leg burnout as well. Position your body in a slightly crunched position on the bench. Alternate hovering one leg over the other while maintaining a stable pelvic position. This one is gonna test your balance. π Do 30, 40, 50 reps or until you canβt anymore!
6οΈβ£ SQUAT CALF RAISE WITH BAND: the calves donβt get enough love am I right π get in your squat position with your thighs parallel to the floor. Simply raise your heel and flex your calf muscle, with a small pause at the top. Make sure your knees arenβt caving inward if your using a band for extra resistance π€ͺ 10-15 reps, or burnout!!
7οΈβ£ LYING HAMSTRING CURL ON MEDICINE BALL: a great isolation exercise for the hamstrings and calves. Position your heels in the middle of the ball, slowly roll inward focusing on using your hamstring muscles to pull the ball towards you. I did 10-15 reps π
THATS IT GUYS!! While using weights is so so important, when itβs not available, you can get a KILLER workout with your bodyweight alone π₯π₯ am I right? Tell me if you loved it π€
