- [George] Uh oh, he's showing some more.
(laughing)
Hi, Scott.
Talk to the people man, let 'em know
what's getting ready to go down.
- What's goin' y'all.
It's your boy Scott Burnhard here
and I'm gonna show you guys
a no weight, no equipment involved leg workout,
leg transformation workout, all right guys?
Especially me as a calisthenic enthusiast,
I tend to do a lot of body weight exercises,
I like to you know, switch it up, switch up the dynamics
so I make sure I have enough stimulus for me to grow my legs
and look a certain way
and have a certain aesthetic, all right.
You see the quads, hamstrings, the calves right here.
All right guys, so I'ma just show you,
you follow along with me.
So, this is what we gonna do.
We're gonna do ten squats,
ten jump squats,
ten lunges,
ten alternating lunges,
and then, we're gonna do some
five step duck walks, all right?
I'ma show you what the five step duck walk is.
It's really gonna engage your gluts, your hamstrings,
your quads, your everything, all right guys?
So, let me show you how to do these.
We're gonna go for uh
four sets, all right, four sets, all right?
So, right here, right here.
You're ready?
We're gonna do the squats right now.
So, ten squats, just count with me or follow along.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
and ten.
Now, we're gonna get into the jump squats
to activate those fast, type two muscle fibers, fast twitch.
Ready?
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
and ten.
Woo!
I'm feeling it already.
All right, now let's do our lunges.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
and ten.
Good job.
Now, we're gonna do the alternating lunges.
Alternating lunges.
Two,
three,
four,
five,
six,
seven,
eight,
nine,
and ten.
Woo!
All right.
Now, we get into the five step duck walks.
So, you're gonna squat,
right here,
one, two, three, four, five,
two,
four,
five.
One more.
One, two, three, four, five.
One, two, three, four.
- [George] Are you gonna do,
you'll do three more sets for us?
- Three more sets.
Woo!
- [George] Three more sets y'all.
- All right.
Three more sets let's go.
One, two, three, four, five.
Two more.
- [George] Scott,
- Huh?
- [George] the whole routine.
- Oh.
Let's go.
One, two, three, four, five.
Okay.
One, two, three, four, five.
(groans)
Little extra,
a little extra, little extra.
- [George] You gonna do the ten jump squats, ten squats?
- Yes.
Ten squats, ten jump squats, back to back.
I just go on a little extra bit of first set.
- [George] Okay, all right.
- Go!
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
ten.
Good job.
Get ready for the jump squats.
One,
two,
three,
four,
five,
six,
(exhaling loudly)
seven,
eight,
nine,
and ten.
Good job.
Get ready for the lunges.
Start.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
ten.
Good job.
Woo!
The lactic acid buildup.
All right, get ready for the alternating lunges.
One,
two,
three,
four,
five,
six,
seven,
Woo!
Seven,
eight,
nine,
and ten.
Good job.
I'm feeling it y'all.
Feeling it.
All right, now let's go to the duck walks.
One forward, one back.
One, two, three.
(exhaling loudly)
One more.
(shouts)
Woo!
Legs are blowing up right now.
That's a hypertrophy work.
All right, we got two more sets y'all.
Two more sets.
Take a breather.
You know, make sure it's not for more than a minute,
you add some seconds into it,
and get back to it, right?
Three,
two,
one.
One,
two,
three,
four,
five,
six,
seven,
eight,
nine,
ten.
Good job.
Now, we go into the jump squats.
One,
two,
three,
four,
five,
six,
four more.
Seven,
eight,
nine,
and ten.
Good job.
Let's get into the lunges.
One,
two,
three,
four,
five,
six,
seven,
(exhaling loudly)
eight,
nine,
and ten.
Good job.
George, I'm feeling it.
I'm feeling it, George.
This is all work.
All work.
- [George] Add to this is a, I have to finish
in a hundred burpees.
- I have to finish in a hundred burpees.
- [George] In seven minutes.
- Woo!
- [George] Work is, work is got a little hard.
- Record time. - [George] Yes.
- Record time.
- [George] Yes.
- Let's go.
One,
two,
three,
four,
five,
six,
seven,
(exhaling loudly)
Woo!
Two more.
So finish it right here.
Eight,
nine,
ten.
Good job.
(exhaling loudly)
Now the squat.
Squat low y'all.
Duck walk in.
(groans)
One more.
Go.
Good job.
I had to tell myself good job.
Woo!
One more set y'all.
One more set.
We're almost there.
Well, almost don't cut it.
Gotta pass the finish line, all right?
No matter how tough it gets, keep going.
Let's go.
One,
two,
three,
four,
five,
five more.
Six,
seven,
eight,
nine,
ten.
Good job.
Let's go, jump squats.
One,
two,
three,
four,
five,
six.
Four more.
Seven,
eight,
nine,
ten.
(exhaling loudly)
We're almost there.
Let's do the lunges.
One,
two,
three,
four,
five,
(exhaling loudly)
six,
seven,
eight,
nine,
ten.
Good job.
Alternating lunges.
Let's go.
One,
two,
three,
four,
five.
(exhaling loudly)
(screams)
Keep going!
Five more.
After a hundred burpees, there's no excuses.
Six,
seven,
eight,
nine,
and ten.
All right.
Let's finish this up.
Finish this up y'all.
One, two, three, four, five.
One, two, three, four.
One more.
One, two, three, four, five.
One, two, three, four, and--
(screams)
- [George] All right, Scott.
- [Scott] It wasn't easy.
- [George] Amazing, nice leg workout.
- [Scott] That wasn't easy, man.
- [George] You see that?
- [Scott] That wasn't easy.
- [George] Remember, this is after a hundred burpees y'all.
- [Scott] Yeah men.
- [George] After a hundred burpees in seven minutes,
we jumped right into the uh, - [Scott] Right?
- [George] leg workout, man.
- [Scott] Right to the leg workout, you know,
for me, this is more of a hypertrophy work.
Keep on pumpin' as much blood to the muscles as you can.
Minimal rest time.
That's how your muscles start to grow and expand.
Everything goes with a stimulus.
You cannot be doing the same thing over and over
and expect a different result.
That's insanity,
quoted by the great Albert Einstein, all right.
You need stimulus.
Muscle confusion, all right.
Get out your comfort zone.
Nothing grows in the comfort zone.
Sometimes you gotta go into the dark zone, you know.
You gotta go to where the sun don't shine, you know.
You gotta go deep,
deep, deep within the caverns, deep within the caves.
And that's where you'll find, you know,
your royalty, your strength,
you've accomplished your visions, your goals.
Me,
I always get out of my comfort zone, all right.
So, I encourage you to do the same.
It's your boy Scott Burnhard.
Thank you for having me back on the channel,
it's been a while.
Peace, love, and blessings,
Scott Burnhard on YouTube,
body_by_burnhard on Instagram, follow me.
I post a lot of workout motivation,
a lot of nutrition tips.
Thank you for having me, man.
- [George] Thanks, Scott.
- Yeah!