4 Bodyweight Leg Workouts
#1. The Two Tempo Leg Destroyer
Set a timer for 10-20 second intervals of work. Do both moves back to back on one side then rest 10-20 and complete both moves back to back on the other. Rest 20-40 seconds between rounds and complete 2-4 rounds through each set. Rest 1-2 minutes between sets!
SET #1:
10-20 seconds per side Split Squat Pulses
10-20 seconds per side Split Squat Hop-
SET #2:
10-20 seconds per side Single Leg Deadlift to Knee Drive
10-20 seconds per side Single Leg Deadlift Hop
SET #3:
10-20 seconds Squat Rocks-
10-20 seconds Squat Jump Scissor
#2. The Bodyweight Builder
Start with 3-5 rounds of the Kneeling to Squat. Complete 3-5 reps per side, resting 45-60 seconds between rounds. Then rest 1 minute and complete 3-5 rounds of the Triset, resting 30-45 seconds between rounds. Rest 1 minute and do 2-3 rounds of the Calf Burner, resting 45 seconds between rounds. -
EXERCISE:
3-5 reps per side Kneeling to Squat
TRISET:
10-15 reps per side 3 Count Eccentric Half Squat Half Deadlift-
8-12 reps per side Side Lunge to Curtsy
10-15 reps per side Single Leg Glute Bridge
CALF BURNER:
10-15 reps per way Three Way Calf Raises
#3. The 6-Minute Plyo Leg Blast
Complete 3 rounds through the circuit, working for 20 seconds on each move, resting 20 seconds between rounds. If needed rest up to 1 minute between rounds to complete all 3 rounds without needing to rest during the intervals of work. -
CIRCUIT:
20 seconds per side Lunge to Explosive Knee Drive
20 seconds Squat To Double Lunge
20 seconds Side Lunge to Tuck Jump
20 seconds In and Out Squat Jump
20 seconds Rest
#4. The Unilateral Strength Workout-
Complete 1-4 rounds of the first complex, resting 30-45 seconds between sides. Rest 1 minute and complete 3-5 rounds through the Triset, resting only as needed between rounds.
EXERCISE:
1-3 reps per side 3 Way Balance Complex
TRISET:
8-12 reps per side Forward to Backward Lunge
10-15 reps per side Side Lunge to Leg Lift-
10-15 reps per side Single Leg Glute Bridge Date: 2022-03-30
DUKE Kneeling TO squat is most difficult thing I swear. I tried it twice and after that I felt that I was unable to walk properly for next 60 mins. I always think, you make it look so easy and simple, but in reality it is not. Kudos.
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ToshdogII Just what I was looking for. Due to back issues body weight squats are the only ones that I can safely perform. Who needs iron? Not me. Love your other videos too.
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helen Hi Cori, what would the modification be for kneeling to squat? Just one leg at a time? Tips on progressions for this one would be great. Cheers. reply
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