I don’t know how it happened!!! It’s the end of the week and I skipped leg day, again! What’s more, with a busy job like I’ve got, as a manager in an important private equity firm, I barely get time to go to the gym at all!
Same Old Story
Yes, we’ve heard it all before. Your a busy man and work takes up so much of your time, but more importantly your energy. When you get home from work, it takes far too much will power to get everything organised to go to the gym- all you wanna do is just jump on the couch and watch TV! And then you remember you’ve still got more work to do on that report and you have to submit it by tomorrow. And the list goes on and on…
But, despite common belief, you don’t have to schedule out 3 hours to go to the gym. In fact, you don’t even have to go to the gym at all to get in a good workout. Although body weight exercises are now used only in conjunction with words like “soft look” and “yoga”, the truth is that you can build incredible strength, power, endurance, and muscle while only using your body as resistance. We’ve got the best body weight leg workout for you, and the only piece of equipment you need is a firm piece of ground.
This body weight leg workout uses a concept called super sets. This is basically where you get 2 or more different exercises, and instead of completing all the sets for that exercise, you combine a set of each exercise in the group and do those sets consecutively. For example, a common super set might be 1 Set of Pull Ups and 1 Set of Lat Pull Downs. You would then repeat this “super set” for as many rounds as is required. One easy way to increase the intensity of these exercises is to do each super set with little to no rest in between, so one after the other. This will increase the anaerobic component of your workout and boost your fitness levels. This is a basic layout, but feel free to adjust it according to your own fitness level. Let’s jump into the exercises:
Warm Up (3 minutes)
Jog on the spot x 1 min
Arm Swings x 1 min
Leg Swings x 1 min
Super Set 1
Body Weight Squats x 10 – 15 Reps If you’re advanced try Pistol Squats x 3 – 8 Reps
High Knees x 30 seconds
Super Set 2
Static Lunges x 10 – 12 Reps If you’re advanced try Shrimp Squats x 5 – 10 Reps
Split-squat jumps x 10 – 12 Reps
Super Set 3
Hip Thrusts x 10 – 12 Reps If you’re advanced try Single Leg Hip Thrusts x 6 – 10 Reps
Side-to-Side Jumps x 30 seconds
Repeat for 3-5 rounds
The key to making these exercises effective is to do each rep with proper technique and to do them with as much intensity as possible- find out here why quality and intensity are so important. Even with just 3 rounds, you can get in an amazing leg workout, all in less than 30 mins!
Even if you’ve missed leg day at the gym this week and you’re struggling to find the time, and the motivation to get there, you can get a good leg workout in from home. Body weight workouts are a great way to increase strength, muscle and overall fitness and they require little time or resources. Try this one out today!
Also check out Why You Should Train Legs…