Bodyweight Workout for Legs | complete workout at home

 Workout for legs

If you are looking for a real article to help you make that limb of yours large, then you have come to the right place. Today we have bring you the best leg exercises and routine. We are going to explain everything to you very clearly in this post. We have 4 circuits to train for leg in this post, we also have make the exercise difference between a beginner with intermediate and an advanced level person. 

Home leg exercises

Well the exercise we are going to do is called the apex workout. In which we will do the following

1. Interior chain exercise 
2. Posterior chain exercise
3. Explosive exercises

Then you will get a 30 seconds of rest.then followed by. 

Corrective exercises 1 and 2. Then you will 30 seconds and then we will move on into the next epex circuit. 

 

Workout differences for beginners, intermediate and advanced

In this workout the beginners will do each piece of workout of 15 seconds and will do 15 seconds of rest. 

Intermediates will do each piece of workout for 20 seconds and will have 10 seconds of rest. 

The advanced will have to do each piece for 25 seconds and will have only seconds of rest. 

First circuit 

The first circuit containes following exercises. 

Squat

This is the interior chain workout. There is two types of squat you can perfom. First one is the 'goblet squat' in this you have to hold weights like dumbbel and then perfome the squats you can also hold a weavy bag if you do not have access to any weights of dumbbels. 

Second one is the air squat if you feel hard to do the goblet squat or you just do not want to hold any weights or heavy objects then just perform regular squats aslo called the air squat. 

Bridge march

This is posterior of the first circuit. In this you have two options either use a dumbell or a heavy object you can just perform with without anything. 

Lie on your back with your hand on your sides. Press your feet into the floor at lift your pelvis until your pelvis, knee and shoulder made a straight line. Now bring your each knee one by one close to your chest. 

Db swing/bodyweight swing

This will be the explosive chain. You have two options either you swing with a dumbbel or simply use your own weight. 

You swing the dumbbel or your hands to your chest level now return to the squat position and repeat. 

Jane fondas

Now this will be the 1st corrective circuit in which you do jake fonda for both of yor limbs. 

Lay on your side. Move one leg at upward direction. Now lay on your other side and again move your leg up and down. Repeat for 30 reputation for each.

Adductor hip slide

The second correctives chain of first epex is the adductor hip slide. You do normal squat but on your one leg while your other leg slides on your sides. Repeat this for both of your limbs. The reputation should be one half of jake fondas. 

Second circuit

Second circuit contains the following exercises. 

Db reverse lunge/regular reverse lunge

The interior of second circuit is reverse lunge now you have the option either to use dumbbels or not. 

First stand straight now you came forward with one of your leg forward then go down until both you knees are bent about 90 degree. Now come backward and stand again and do the the process for other leg. Come forward with other leg bent to 90 degree and go backwards and stand.

Db sprinter lunge/regular sprinter lunge

The posterior for 2nd circuit is sprinter lunges. Aging you can use dumbbels if you want to or just do regular sprinter lunges. Stand firmly lunge with one leg forwards make the position assuming you want to have a run and get back at standing postion repeat with other leg go forward this time.

Jump squat

The explosive chain of 2nd circuit is jump squat. Again you you have  two options either doing jump squats while helding dumbbells or you can just simply do it bare handedly. 

Jane fondas

Again we are doing jake fondas as a corrective one but this it will be one half of the first circuit.

Adductor hip slide

As the second corrective workout of second epex we are again doing adductor hip slide but this time it will twice the first time.

Third circuit

Following exercises fills this part. 

Never ending squat

The interior one here is never jumping squat. The idea here is simple, it is like regular squat but you never come up to the top. Again hold dumbbells uf you have or just do it without it.

Hamstring  RDL

The posterior here is hamstring RDL. It is your choice of using dumbbells or not. This one works on your hamstrings. 

Glute power RDL

The explosive of third epex is glute power RDL. This one works more and better on glutes

Jane fondas

For the  first corrective for third epex we are agian doing jake fondas. Again lay on your side. Move one leg at upward direction. Now lay on your other side and again move your leg up and down. Repeat for 30 reputation for each.

Adductor hip slider

Again we are this exercise for 2nd correction of the third epex. Again you do normal squat but on your one leg while your other leg slides on your slides. Rrpeat this for both of yohr legs. The reputation should be one half of jake fondas. 

Fourth circuit

Following exercises fills up the last circuit. 

Reverse creeping lunges

The interior exercise is the reverse creeping lunges. You can use dumbbells if you want or just do it bare handedly. 

In this you will have to do reverse lunges but you never stand or come up on top. 

Long leg bridge

The posterior of the last circuit is the long leg bridge. Again you have choice on weights. 

Lay on your back, press your feet on the ground raise your hip. Make a bridge like with you body. Now let your hip go down and again raise it. 

Sprinter plyo lunge

For the explosive do this exercise.

First off stand with your feet together then step back into a reverse lunge then drive your back leg up to your chest. You again go to the reverse position amd agian drive your back leg up. 

Jane fondas

Again as a correction exercise we are gonna do 30 reputation for both of your legs. 

Adductor hip slide

Now we will be doing this again as a 2nd correction. We will be doing 30 reputations.

Like this one, 

Read more: Crossfit Kettlebell Workouts