Who said you can’t crush a home leg workout? Different workouts should reflect different goals. In this case, this workout is for leg conditioning- muscle endurance and fat burning as opposed to building strength ands size. So, there are different ways to build leg strength and there are different types of strength. This workout builds muscle endurance- building up your legs ability to last through explosive movements as in floor routines and tumbling series. Check out Simone Biles gold winning olympic floor routine here as an example.
Whats the benefit for you? Well, for starters, as a stand alone workout, you will have the benefit of shredding your legs so you get get that long, lean muscular look to the muscles in your legs. Add in strength workouts in the gym to maximize your aesthetics. Conditioning and strength training lets you have the best of both worlds. Conditioning adds detail to your muscles, while strength training adds size and and shred.
For an added fat shredding, metabolic boosting, add 10 minutes of rebounding either before or after the workout (rebounding is basically jumping on a mini trampoline which you can purchase on amazon).
Home Leg Conditioning Workout # A. For best results, do this workout at least 2x week.
Do the following; try to complete within 10 minutes
3×15 Frog Jumps
3×60 Second wall sit
3×12 hamstring curls with ball
3×15 jumping squats
3×15 jumping lunges
3×15 inner thigh shifts in a straddle (each side- sit in a straddle, flex left leg and swing leg to meet the right leg. Do this 15 times. Then do the same with the right leg).
3×12 doggy on a fire hydrant (on the floor on all fours (hence doggie) lift your left leg and “pee” on an imaginary fire hydrant. Do 12 times and switch sides.
30 walking lunges (60 total- 30 each side) 0 Lbs
30 walking lunges with 5 lbs hand weights
30 walking lunges with 8 lbs hand weights
Calf Set – Do 3x
25 calf raises- toes straight
25 calf raises toes pointing inwards
25 calf raises toes pointing outwards