Intense 5-Minute at Home Leg Workout — Bodyweight Only!
What is up Aliens! Due to the coronavirus, many of us are staying home and avoiding public spaces, including the gym. As scary and uncertain as these times may be, we can still improve our fitness and exercise at home!
No matter what obstacles come our way, we will accomplish our goals together, Aliens! Today, we are going to complete an intense 5-minute bodyweight leg workout. Let’s get after it and work out those legs!
Total Length: 5 minutes
Intensity Level: High
Equipment needed: None
Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.
1. Bulgarian Split Squat
The Bulgarian split squat is an incredibly effective unilateral leg exercise that engages the quads and glutes. With one leg elevated behind you on a chair or couch, squat downwards with a straight back.
Explode upwards, driving through the quad returning back to the starting position. Be sure to switch legs after 30 seconds and make sure to keep your front knee behind your front toe!
2. Plie Squat Pulses
Assume a standing position with your feet wider than shoulder width apart and your toes angled outwards. Squat down until your hips reach just below your knees. Then pulse upwards until your hips are just above your knees. Keep alternating between these two positions!
3. Switch Lunges
Assume a standing position. Lunge forward with one leg while keeping your front knee over your front ankle. Then, jump upwards, switch the leg that lunges forward, and land into the lunge.
If you can’t jump in the air, step it out instead and focus on your form. Keep your back straight and your core engaged to focus on the leg activation for maximum results!
4. Straight-Legged Hip Raise
Lie down with your back against the ground and your legs straight out elevated on a chair or couch. Squeeze your glutes and hamstrings to raise your hips off the ground. Slowly bring your hips down to the ground and repeat!
5. Stiff Calf Jumps
Assume a standing position with your feet shoulder width apart and toes in neutral position pointing forward. With your knees locked, explode upwards with your calves to jump off the ground. Try to go as fast as you can!
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