Home Leg Workouts: Using a Chair and Free Weight

By Chris Davis

	Advanced (3+ years)
	20 minutes/day
	Tone Body, Gain Strength, Increase Stamina, Fat Loss, Build Muscle
	Box, Bodyweight, Barbell Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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 legs. Lean muscle helps you burn calories. Simply the more lean muscle you have, the more it burns calories. Lean muscle helps athletes perform faster, whether its sprinting faster, jumping higher, or changing directions.

Description

Day 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

Exercise	Sets	Reps	Rest
1.Lateral Stepover See Exercise Notes	2-3 s	50s	10s
Circuit #2 - 50 s Rest 0s between rounds
2A.Low Lateral Lunge See Exercise Notes	50 s	2 reps	0s
2B.Barbell Clean and Press	50 s	1 reps	0s
3.Lateral Shuffle	2-3 s	50s	10s
4.Bodyweight Squat	2-3 s	50s	10s

Date Created: 1/1/2020, UTC

Last Updated: 5/21/2021, UTC

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