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 Using Only a Barbell
Today’s home workout is for legs and only involves a barbell. A great option for those who have limited equipment available, but still want to stay fit during the COVID-19 lockdown!
Watch the video below if you want me to take you through the entire workout.
SHOULD I WARM UP BEFORE TRAINING?
Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4
Let’s get started!
SUPER SET 1:
- Back-Side Split Squat
- Tetris Lunges
- 1-2 mins rest
- 3-5 sets
SUPER SET 2:
- Ballistic Back Squat
- Single Leg Dead Lift
- 1-2 mins rest
- 3-5 sets
BURNOUT:
- Jump Squats
- 1-2 min rest
- 3-5 sets
Home Workout for Legs Using Plyometrics with Kettle Bells or Dumbbells
WHAT IS PLYOMETRICS?
Plyometrics involves the training of the muscles in a way as to exert maximum force with the objective of increasing power. In physics terms, power = strength x time/distance, but in order to simplify the meaning, power is the combination of speed and strength. Jumping is a form of plyometrics exercise and that’s what we are going to focus on in this workout.
I won’t bore you myself, but if you would like to learn more about the science of plyometrics/power training then check out this article: https://www.brianmac.co.uk/plymo.htm
For now, let’s just stick to the agenda, which is a hardcore home workout for legs using plyometrics with kettle bells, or dumbbells.
WHAT EQUIPMENT WILL I NEED?
- 1 or 2 kettle bells or dumbbells of a reasonable weight
SHOULD I WARM-UP FIRST?
Go here for my recommended warm-ups: https://youtu.be/JFdvISOXmY4
LET’S GET IT!
SUPER SET 1:
- Double Racked Squats – 8-12 reps
- Jump Squats – 8-12 reps
- 1-2 min rest
- 3-5 sets/rounds
SUPER SET 2:
- Double or Single Swings – 8-12 reps
- Jumping Sumo Squat 8-12 reps
- 1-2 min rest
- 3-5 sets/rounds
BURNOUT:
- Jump Squat Matrix – 4-5 reps
- 3-5 sets/rounds
- 1 min rest
GOOD LUCK!
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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