Crush Leg Day At Home With This Equipment-Free Workout
THIS HOME LEG WORKOUT TESTS YOUR LOWER-BODY WITHOUT ANY EQUIPMENT
Author SPORT.LES / Published: Sept-17-2020
If you think you need weights for a good lower-body burn, let the dumbbells off the hook. This home leg workout will leave you too sore to get up off the couch tomorrow (promise!)—and it doesn't require any equipment.
How to: Start standing on the right foot at the far right end of your mat with the left leg bent, lift the left foot and cross it behind the right leg. The left arm should be bent and crossed in front of the body, and the right arm behind the back, and torso tilted slightly forward. Hop to left end of the mat, switching arms and legs to mirror the move on the opposite side. Hop back to start. That's one rep. Complete 5 to 8 on each side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)
JUMPING SPLIT SQUAT
How to: Start in the split squat position with the torso upright, the right leg forward and left leg back, both bent at 90 degrees. Left arm should be bent in front of chest, with the right arm extended behind body. Engage abs and drive through the right heel to jump up into the air with straight legs, switching the arm and leg positions to land softly back into a split squat with the left leg and right arm forward this time. Reverse the movement to return to start. That's one rep. Complete 5 to 8, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)
How to: Just like Pamela Reif on her Youtube videos! -you should also check our article Pamela Reif's Diet and Workout Routine here- stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, this requires control. Do two to three sets of 10 reps. Make sure to use your whole foot to jump, not just your toes, and try not to let your shoulders lean out beyond your knees, as this can strain and injure your back.
How to: Start standing with your legs together, weight on the left leg, left arm extended out to the side for balance, and right arm pointed straight down toward the floor. Engage the abs and slowly lean forward, extending the right leg straight back behind body and lowering your torso until both are parallel to floor and right hand is almost touching it. Drive into left heel to return to start position. That's one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)
How to: Start standing sideways at the bottom of mat with feet under hips and arms by sides. Take a large step out with right leg, sit hips back, and bend right knee until right thigh is parallel to floor while left leg remains straight, toes of both feet facing forward. Push through right heel to return to start. That's one rep. Complete 8 to 15 (or 5 to 8 slowly) per side, then rest for 15 seconds and continue to your next move. (Remember, you're doing 6 to 10 total.)