It’s not just about keeping your legs in good shape. You can achieve a lot of goals in the squat and deadlift, even if you don’t own a gym at home or can’t join one regularly. Keep reading to discover how you may get the most out of your leg training without having to pay for a membership at a local facility.
The ultimate bodyweight burner, which can be done anywhere from a park to your couch to a hotel room and involves a high-volume shock that targets your legs from all angles before adding in an extra sting for your heart and lungs, is designed to rev up your legs with a strong volume shock.
Work your way through six to ten circuits (depending on your time experience, constraints and how much of a sadist you are), taking rests only as needed to prevent your form from completely falling apart. Concentrate on your form, position, and posture throughout the workout – we’re not using weights so there’s no excuse for sloppy execution.
1. Reverse Lunge x 10 (each leg/ 20 total)
Stand straight (A). With one leg, take a step backward and bend your front knee until the back knee starts to touch the ground (B). Stand up strongly, then pause and repeat with the other leg. Maintain good posture throughout.
2. Forward Lunges x 10 on each leg
Switch directions after your last reverse lunge (A). Step forward with one of your legs, bending it at the knee until your back knee touches the floor (B). Stand up explosively and repeat with the other leg. Don’t slouch; keeping a powerful upper body is just as critical as what’s going on below the waist.
3. Air squat x 10
Now that you’re all lunged out, take a breath and regather your composure (A). Keep the chest up and lower your hips back before you bend your legs to lower your thighs until they are parallel to the ground (B). Consider how you breathe while performing these exercises. Inhale at the top of one rep, then exhale at the top of the next to establish a rhythm.
4. Burpee x 10
After the last squat, descend and place both hands on the ground between your feet. Then jump your feet back into a press-up position and lower your chest to the floor (A). Straighten your arms out, hop your feet forward, then spring into the air with hands on head (B).