Home Workout for Legs & Back – Train Along!

Home Workout for Legs & Back – Train Along!

This home workout for legs and back is based on High Intensity Interval Training in order to maximize fat burning and muscle gain potential, as much as possible within a short space of time.

Watch the video below to train along with me!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my suggested warm-ups: https://youtu.be/JFdvISOXmY4

WHAT WILL I NEED?

  • 2 resistance bands (preferably light and medium/heavy)
  • 1 old pair of sweat pants
  • stop watch

Let’s get started!

HIIT 1:

  • Resistance Band Dead Lift
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 2:

  • Stand-in-the-Band Squat
  • 1 min interval
  • 1 min rest
  • 3 sets

 

HIIT 3:

  • Single Leg Resistance Band Dead Lift
  • 30 second interval on each leg
  • 1 min rest
  • 3 sets

 

HIIT 4:

  • Resistance Band Pull Down
  • 45 second interval
  • Jump Squats
  • 45 second interal
  • 1 min rest
  • 5 sets

 

 

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

Home Workout for Legs & Back (Using 1 Kettle Bell or Dumbbell)

This home workout for legs & back requires only a single kettle bell or dumbbell. I’m gonna show you how to get maximum results with minimal equipment!

For women, if you are a beginner, I recommend using no more than 8kg/17lbs for this routine. For some, 6kg/13lbs will be enough, but if you are more advanced you will need a kettle or dumbbell that weighs at least 10kg/22lbs. For the guys, 10kg/22lbs-12kg/26lbs should work well for beginners, and 16kg/35lbs+ for the veterans. If you are short on weight then don’t worry. All you need to do is add more reps to these sets, or take away a few reps if the weight is too heavy. I’ll leave it up to you to decide!

SHOULD I WARM-UP BEFORE TRAINING?

Go here for my recommended stretches and warm-ups: https://youtu.be/JFdvISOXmY4

LET’S GET STARTED!

Watch the video below if you would like me to take you through the whole workout.

CIRCUIT 1:

  • Single Arm Bulgarian Squat – 8-12 reps on each
  • Single Leg & Arm Dead Lift – 8-12 reps on each
  • Single Leg & Arm Side Split Squat – 8-12 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 2:

  • Single Leg & Arm Cleans – 8-10 reps on each
  • Racked Single Arm Box Step-Up – 8-12 reps on each
  • Bent OVer Single Arm Row – 10-20 reps on each
  • 1-2 mins rest
  • 3-5 sets

CIRCUIT 3:

  • Single Arm Overhead Tetris Lunges – 5-6 reps on each
  • Swinging Jump Squats – maximum reps
  • 1-2 mins rest
  • 3-5 sets

GOOD LUCK!

 

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