Build Strong and Powerful legs at Home

Home workout to build your legs

Who needs weights when you have your own body weight? I’ve been telling this to myself every day since my gym closed. As much as I miss hitting the weights, I’m embracing the challenge of building a strong powerful body with my bodyweight. A lot of my training, specifically for legs have been outdoors.

Sometimes going to a park to train just isn’t feasible. What do I do when I don’t have gym access or the opportunity to train outdoors? I do an awesome home workout that pushes my body to get stronger like these recent chest workouts I’ve shared recently.This post will specifically talk about legs.

Awesome Leg Workout From Home

This is a home workout that I’ve been doing for weeks. I learned about some of the training concepts like the max effort wall squat and the grind squat from the training program, NeuroMass.

1.Jump Squats: Jump squats like other plyometric exercises increase leg power. I recommend doing these in your front or back yard to reduce the stress on your joints. I typically do three sets of five. You can make these more challenging by holding light dumbbells while jumping.

 2. Max Effort Wall Squat: This isn’t your typical wall squat. The difference with these is that you’re pushing your heels to the ground and back to the wall as hard as possible. I normally do three sets of 11 second wall squats. Rest 1.5 minutes in between each set.

3. Power Squat: This is the bodyweight version of CAT squats.  The way I do these is by tensing up my entire body, especially my core and leg muscles. Lower yourself in a controlled manner while maintaining tension and explode up as if you had to move 400 pounds on your back. 4 sets of 15 with 1.5 minutes of rest in between.

4. Grind Squat : These are similar to the power squats except you’ll be moving extremely slow throughout the entire range of movement. I usually only do six reps of these because they are tough! Do 2 sets of 6 with 1.5 minutes of rest in between. This should simulate the feeling of a max lift where you’re struggling to get the weight up. 

5. Power Squat : Back to the power squats. Do 3 sets of 15 with 1.5 minutes of rest in between.

 

At the end of this workout you should feel like you put your legs to work! This workout involves different training methods like plyometrics, isometrics, and high tension exercises. These all follow the training principle of using your fast twitch muscles, the muscle fibers responsible for muscle growth, strength, and power.

 

Photo by Ivan Samkov from Pexels

Sprints, Sprints, and more Sprints

Faster than a speeding bullet! Was that Superman? No that’s you in the middle of a sprint workout. Weightlifting is the only form of exercise that can compare to sprints in terms of body transformation. The way it makes me feel is phenomenal. There are many benefits like increase in testosterone, better nutrient partitioning, and an endorphin boost.The freedom you feel when you’re running at full speed in open space is almost unrivaled. Sprinting can transform your body.

Have you ever seen a fat sprinter? Sprinting is arguably the best fat loss exercise on the planet. You’re burning fat while sprinting and hours after you’re done. Sprinting will develop your leg muscles as well.Sprinting is also great for sports performance. Speed kills in sports and there’s various sprinting drills depending on your sport.

Here’s a list of the Sprinting protocols I’ve used:

Hill Repeats for fat-loss: Find a steep hill and do 3 sets of 7 hill sprints with 1 minute rest in between. Depending on your conditioning levels you can start at 5 repetitions or go all the way up to 10 repetitions per set.

35 Yard Sprints for power development:One set of twelve repetitions of a 35 meter sprint. After each repetition you’ll rest for 10 seconds. It’s a good workout when you’re in a time crunch. I’ve noticed an improvement in my deadlift power when I’ve incorporated this protocol in my routine.

100 meter sprint for total body transfromation: Do a 100 meter sprint and walk back to the starting spot. Once you get back, repeat the sprint. Keep repeating til you do ten sprints.

400-300-200-100 : This protocol involves doing a sequence of sprints for different distances. First, you’ll do a 400 meter sprint followed by 4 minutes of rest. Then it’ll be a 300 meter sprint with 3 minutes of rest. Followed by a 200 minute sprint with 2 minutes of rest. You’ll finally finish with a 100 meter sprint. This protocol will have you gasping for air like nothing else.

Like any form of exercise make sure you’re physically ready before doing sprints. If you’re not used to sprinting, I’d reccomend doing hill repeats first as they’re the safest form of sprints because you’re not moving at high speed. This will help you work on your sprinting form and develop sprinting muscles like the hamstrings, glutes, and calves.

Go Sprint and reap the benefits!

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