Free personalized workout plan

BODYWEIGHT LEG WORKOUT | At HOME | No Equipment

By Myworkouts

Experience
Advanced (3+ years)
Time
64 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
Bodyweight, Chair, Flat Bench, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Hamstrings, Quads, Glutes, Calves

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Bodyweight Cossack Squat
2 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit

No media available

3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 4/2/1/0
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Bulgarian Split Squat on Chair
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/1/0
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Pistol Squat
3 sets, 10 reps, (rest 60s)
10 Reps Each Leg (On a book if you want)
Time between exercises: 60s
Tempo: 1/0/1/0
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Single-leg Hip Thrust
3 sets, 12 reps, (rest 60s)
12 Reps Each Leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Split Squat
3 sets, 12 reps, (rest 60s)
12 Reps Each Leg
Time between exercises: 60s
Tempo: 2/0/1/0
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Curtsy Lunge
3 sets, 10 reps, (rest 60s)
10 Reps Each Leg
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit
Heel Elevated Bodyweight Squat
2 s, 10 reps, (rest 60s)
Time between exercises: 60s
Tempo: 3/0/1/0
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Heel Elevated Bodyweight Squat
2 s, 10 reps, (rest 60s)
or to failure if you can
Time between exercises: 60s
Tempo: 1/0/1/0
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No media available

3 sets, 12-15 reps, (rest 60s)
12-15 Reps each Side
Time between exercises: 60s
Tempo: 1/0/1/0
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Circuit

No media available

3 sets, 21 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Bodyweight Lunge
3 sets, 21 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
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Date Created: Fri Oct 15 2021 20:26:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:26:00 GMT+0000 (Coordinated Universal Time)

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