Free personalized workout plan

Home Leg Workouts: Using a Chair and Free Weight

By Chris Davis

Experience

Beginner (1-2 years)

Days per week

1 day

Time

3 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

Home Leg workouts can be done with simply a chair and an optional free weight or sandbag. Strong legs keep you healthy and injury free. This workout is designed to increase the lean muscle of your leg

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Equipment

Barbell, Bench, Bodyweight

Average Exertion

50%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

3 minutes

Genders

Female, Male

Days per week

1 day

Goals

Build Muscle (Female | Male)
Fat Loss (Female | Male)
Gain Strength (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
Description

Home Leg workouts can be done with simply a chair and an optional free weight or sandbag. Strong legs keep you healthy and injury free. This workout is designed to increase the lean muscle of your leg

Show More

Equipment

Barbell, Bench, Bodyweight

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1


Do at least 2-3 sets when starting out, but aim for 7 total rounds once you are fit and ready to do so.

Go for 50 seconds each rep, and rest for 10 secs between exercises.


Follow the video for a workout companion

ExerciseSetsRepsRestNotes
1. Lateral Stepover50s1 reps10s
Over a bench / chair
2A. Low Lateral Lunge
50s2 reps0s
2B. Clean and Press
50s1 reps0s
3. Lateral Shuffle
50s1 reps10s
4. Bodyweight Squat50s1 reps10s
Date Created: 1/1/20, 7:13 AM

Last Updated: 5/20/20, 2:21 AM

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