Here’s the deal. Lockdown is tough but it’s also for the greater good which means we’re all having to adapt to working and training from home.
However, we recognise that this isn’t always easy, especially if you’re used to training in the gym, and finding yourself at home with nothing but your body weight can be disorientating.
But this doesn’t mean you can’t continue hitting your fitness goals, and to help you do just that we’ve put together a series of home workouts to help you lose fat, build muscle and create your ideal body.
Each article covers a 20-minute workout for a different muscle group and can be used to create your perfect at-home workout plan. This article will cover the legs, but you can also get workouts for your chest, shoulders, back, core and arms.
What You Need?
We’ve going to provide 2 workouts; one will need nothing but your body weight and the other will include a few basic bits of equipment like resistance bands and dumbbells.
With this workout, you will also need a chair or bench, something steady you can step or rest on for some of the exercises.
This means if you have no equipment then all you need is a large enough space to be able to stretch out in.
The Pre-workout Warm-Up
Preparation for any workout is almost as important as the workout itself and a good warm-up will prepare you mentally and physically to boost performance and reduce the risk of injury. A good warm-up can be split into 2 sections:
Pulse Raising: You want to spend 5 – 10 minutes gently raising your heart rate and getting your body warmed up. Jogging on the spot, star jumps or skipping are great ways to do this.
Muscle Activation: After you’ve warmed up you want to do a couple of sets of an easier version of the exercise, you’ll do in your workout to prepare your muscles for the session ahead. In this instance a couple of sets of squats or forward lunges is ideal.
Each workout has been carefully designed to hit all parts of the legs for full, even development.
The Bodyweight Only Workout
Single Leg (Box) Squats: 3 sets | 6-8 reps | 2 mins rest
Alternating Lunges: 3 sets | 8-10 reps | 2 mins rest
Squat Jumps: 2 sets | 10-12 reps | 1 min rest
Glute Bridges: 2 sets | 12-15 reps | 1 min rest
Complete all sets for one exercise before moving onto the next one.
If any exercise is too easy you can add weight by using a backpack with books in, slowing down the movement, reducing the rest time or doing more reps. Alternatively, exercises can be made easier by regressing the movement, doing fewer reps or resting for more time.
The Equipment Workout
Dumbbell Rear Foot Elevated Lunges: 3 sets | 6-8 reps | 2 mins rest
Goblet Squats: 3 sets | 8-10 reps | 2 mins rest
Dumbbell Front Squats: 2 sets | 10-12 reps | 1 min rest
Dumbbell Single-Leg Romanian Deadlifts: 2 sets | 12-15 reps | 1 min rest