- What's going on guys, it's Chris Heria.
Welcome to another vlog.
This past weekend I uploaded a video
called the "15 BEST 6Pack ABS Exercises"
that take no equipment,
and I was specifically showing you exercises
that take no equipment because a lot of us out there
don't have time to get to the gym
or simply don't have access to the gym.
And you know I love to show you guys
that that should never be an excuse.
All you need is the knowledge and the mindset
to get in great shape and build solid muscle.
Of course, with more equipment, you have more options
and a lot more potential,
but there's a lot of people out there
that have had full access to a gym and all the equipment
for years, and are still not in shape.
And the reason why is because
they're either missing the knowledge,
or even more importantly, the mindset.
And you guys loved the six pack abs video,
and asked me to make more videos
covering the other parts of the body.
So today we'll be covering legs.
I'm gonna show you what I think are the 15
best exercises for legs that take no equipment.
Now all these exercises work out your legs,
but I'm gonna show you my top five
for your quads and glutes,
my top five for calves, and my top five for hamstrings.
We're gonna do every single exercise for 10 reps each.
So the first muscle group we're gonna be covering is
quads and glutes,
and the first exercise we have is pistol squats.
Let's go for five on each leg.
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All right, so there we have pistol squats.
Now of course squats are great, and doing it with one leg,
it's gonna be even more of an overload.
Adding more weight to the exercise, increasing the overload,
requiring more stabilization muscles,
and of course training your glutes and your quads.
The next exercise we're gonna get into
for our quads and our glutes
is gonna be side to side jump squats.
Let's go for 10.
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All right, so there we have side to side jump squats.
You wanna be as explosive as you can
with this movement to get the most of out of
your quads and your glutes.
And speaking of being explosive,
the third exercise I have for you guys
is gonna be explosive assisted pistol squats.
We're gonna go for five on each leg.
Let's go for it.
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All right, so there we have explosive assisted
pistol squats.
Moving on to the next exercise,
we have step ups.
Let's go for 10 on each leg.
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All right, so there we have the step ups.
Now, of course, if you have a higher elevated surface
to step on,
it's gonna make this even more challenging,
and if you have a lower elevated surface,
it's gonna be a lot easier.
So choose a height that challenges you,
but allows you to do it with perfect form.
Now the fifth and last exercise
I have for you guys to emphasize on your quads
and your glutes are gonna be curtsy lunges.
Let's go for 10 on each side.
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All right, so there we have the curtsy lunges.
That's the fifth one for quads and glutes.
That's five exercises down for our legs.
Now we're gonna be moving on to the next five exercises
that emphasize on our calves.
The first exercise is gonna be sumo calf raises.
Let's go for 10.
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(exhales)
All right, there's the first exercise down for our calves.
Our second exercise is gonna be
single leg calf raises plus hold.
Let's go for 10 on each leg.
Now of course, we wanna focus on the contraction,
and to do that, we're gonna need to hold onto something
to focus more on our contraction and less on stabilizing.
So whatever you're holding on to,
try to hold on with the least amount of pressure.
You're just using it to stabilize your body
while doing this exercise.
Let's go for it.
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Let's hold.
Squeeze the core.
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All right, so there we have some single leg calf raises.
Remember guys, when you don't have access to weights,
you can always increase the overload
by taking out one limb.
Now the third exercise we have on our list for calves
is gonna be tip toe wall sit.
Let's go for it.
We wanna get our butt on the wall,
toes up in a squat position.
Don't let your back touch.
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All right, so there we have the tip toe wall sit.
A great one for your calves
and for the rest of your legs, of course.
And to increase your overall strength
and endurance in your legs,
I want you to hold this move as long as you can.
Now moving onto the fourth exercise for your calves,
we're gonna go for a single leg glute bridge calf raise.
10 times each, let's get it.
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(exhales)
All right, so there we have
the single leg glute bridge calf raise.
Now, of course, this is very effective
for your hamstrings as well,
but it's also a great way to engage your calves
from a different angle when you don't have access
to equipment or weights.
Now the fifth and last exercise for our calves
is gonna be calf pumps.
Now that we're well into our workout routine,
we're gonna pump our calves, increase the blood flow,
and try to work them down to complete fatigue.
I want you to max out.
Let's go for it.
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(exhales)
All right, so that's gonna be the last one for our calves.
Moving on to the last muscle group for our legs,
we have hamstrings.
And the first exercise for our hamstrings
are gonna be deep lunges.
Let's go for 10.
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All right, now that's a great exercise
for your quads, of course.
When you get to the top and your leg is straight,
you're gonna feel your hamstrings firing up,
and it's another great way to train your hamstrings
with a different flection when you have no equipment
or access to a gym.
Now we're gonna be moving to the second exercise
working our hamstrings.
We're gonna go for low side to side squats.
Let's go for 10.
You wanna say straight and low on one side.
Shift your body weight to the other side.
Remain low position.
Contract your core.
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(exhales)
All right, moving onto the third exercise
for our hamstrings,
single leg Romanian deadlift.
Let's go for 10.
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All right, now moving onto the fourth exercise
on our list for hamstrings,
that's gonna be elevated single leg hamstring bridge.
Let's go for 10.
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All right, now we're moving into the last exercise
for this workout, and the last exercise
for our hamstrings.
That's gonna be elevated hamstring curls.
Let's go for the last 10.
Make these count.
All right, we're gonna keep our bodies elevated.
Legs fully extended.
We're gonna curl in.
Back down.
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(exhales)
All right, so there we have the last exercise
for our hamstrings,
and the last exercise for the leg workout.
So congratulations if you made it this far.
This is a great routine to get started off with,
and if you haven't been training like this,
you may find that some of these exercises
may even be a bit more difficult
than the ones that you're trying in the gym.
And remember, it's very important to utilize
all types of training,
even if you have access to a gym and a bunch of equipment.
If you're not incorporating this type of training
into your workouts,
you're gonna be lacking a lot of the benefits.
So make sure to always mix it up
and stay challenging yourself.
If you're not being challenged, you're not growing.
So thanks so much for watching.
If you guys enjoyed the video
and learned how to engage the different parts
of your legs without the need of machines,
then definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about.
Share this video with a friend
that's trying to get in shape from home,
and subscribe if you haven't already.
I post every Thursday, 2 p.m. USA Eastern time,
and if you comment within the first 30 minutes
of any upload,
you always have the chance to win some free Heria apparel.
And remember, to get this workout
and more of my personal workouts and workout routines
on your phone, make sure you download
the Heria Pro app in the App Store and Google Play Store.
You're gonna get full access to my personal workouts
and workout programs that I've created
with specific goals in mind,
like burning fat and building muscle.
So if you're looking to get into
the best shape of your life,
then download the Heria Pro app
and start changing your life right away.
And lastly, before I go, it's been long-awaited,
and you guys have been so patient and supportive.
I'm finally gonna be dropping the workout music album.
It's gonna be dropping next week on Halloween
at midnight, technically November 1st.
I've been working really hard on this project,
and there's gonna be at least 10 tracks on the album.
I can't wait for you guys to listen to 'em.
They're sounding super fly right now,
and I can't wait for you guys to work out with them.
If you wanna know exactly when they're gonna drop,
make sure you're following me on Instagram.
That's where I'll be announcing it first,
and almost every post I do on IG,
I always do some type of giveaway.
So if you wanna be part of that,
make sure you're following me.
I'll also have all the songs on my SoundCloud,
so make sure you're following me on SoundCloud.
And with that said, I'll see you guys on Halloween day.
Get ready for the album to drop.
Here's a little sneak preview of one of the tracks.
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Smash that like button, guys.