- What's up, Thenx athletes, it's Chris Heria,
we're about to build some strength
and muscle in our legs, right from my balcony,
without the need of any equipment
in just six minutes with this leg workout.
And within the six-minute workout,
we're gonna build every muscle within our legs,
from our glutes, hamstrings, quads, calves,
and even our hip flexors, adductors, and abductors.
And absolutely anyone can do this routine
and follow along with me, whether you're a beginner,
intermediate, or advanced.
Not only will you not need equipment,
but you won't need any prior fitness experience
to do any of these exercises.
But they will be effective enough,
even if you're an advanced athlete,
to start making some serious gains right now.
So if you're ready to get started,
just download the Thenx app in the App Store,
or click the link down below in the video description.
You'll be able to get this workout right on your phone
and properly follow along.
And if you're opening up from the Thenx app,
just open up to the YouTube workout section,
you should be able to find this routine.
Smash the Like button on this video,
and we are ready to get started.
Now it's a six minute workout,
so we'll only be doing six exercises, back to back,
but we'll be doing each exercise for 45 seconds
with a 15 second break in between.
Unless the exercise requires us to isolate each leg,
then we'll be doing 22 seconds on each leg,
which will be the case for the first exercise
we're gonna get into.
It's gonna be a great warm-up and engaging our calves,
which is gonna be single leg calf raises.
So let's get into position.
I have a slight angle so I have more range of motion
on my calf.
We're working with one leg.
We go up and down, 22 seconds.
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Slow and controlled.
Last 10 seconds.
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Five, four, three, two, and one, switch.
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Give a full range of motion all the way up,
all the way down.
And the more angled you are,
the more range of motion you're gonna have.
The last five seconds.
Three, two, and one.
All right, there's the first exercise down.
We just pumped our calves and we got our legs warmed up.
Next, we'll be emphasizing on our glutes and our quads,
with elevated side squats.
So we're gonna put one foot up on an elevated surface,
squat down, come right back up.
If this is too difficult,
you can just do this with your feet flat on the ground.
But adding this elevated surface
is allowing us to add more of an overload
onto the attended leg.
Last 10 seconds.
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Five, four, three, two, and one.
Let's go ahead and switch it up.
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Make sure to give it full range of motion
all the way up, all the way down.
Last 10 seconds, here we go.
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Five, four, three, two, last one.
All right, we're flying through this routine.
Next exercise is gonna emphasize on our glutes,
hamstrings, quads and our calves.
That's gonna be back and forth lunges.
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Let me show you what that looks like.
Hands up, we're gonna go for a front lunge.
You can stop in the middle, regain your balance,
and go for a back lunge on the same leg.
We're gonna be doing 22 seconds, then we're gonna switch.
Last 10 seconds.
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Five, four, three, two, and one.
Let's switch it up.
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Last 10 seconds.
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Five, four, three, two, and one.
There you have it, we're officially halfway there,
you should definitely start feeling your legs by now.
The next exercise is gonna emphasize on our hamstrings,
our glutes, and our calves as well,
with single leg Romanian dead lifts.
So we're gonna go for 22 seconds on each side.
Let me show you what it looks like.
Starting with the right leg, we'll go halfway down,
come right back up.
Halfway down, come right back up.
Really squeeze, squeeze your core.
Squeeze that leg that you're using.
10 more seconds.
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Control, breathe.
Three, two, and one.
Let's switch it up.
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Keep your back straight.
So you don't have to rush this, 10 more seconds.
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Three, two, let's do the last one.
All right, there we have it.
We just have two more exercises to go.
Next, we're gonna get into Bulgarian split squads
emphasizing on all of our legs
from our glutes, quads, hamstrings, and our calves.
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So I'm gonna start off with the right leg.
We're gonna go all the way down, all the way back up.
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Make sure to squeeze your core.
The last 10 seconds.
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As you can see, I'm not rushing any of these reps.
Letting that time under tension do its work.
Three, two, and one.
Let's go ahead and switch.
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Last 10 seconds.
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Five, four, three, two, and one.
There you have it.
We're down to the last and final exercise.
You could definitely feel the pump in your legs.
We're gonna finish off this workout strong
with curtsy lunges, emphasizing on our glutes
as well as our quads, hamstrings, and calves.
So I'm gonna start off with the right leg first.
Hands on our head.
Cross over, squat all the way down, up and back down.
For my beginners, you can come back
and come right back down.
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10 more seconds.
Squeeze your core.
Three, two, and one, switch.
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Keep your back straight, core tight.
Squeeze your legs.
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Last 10 seconds.
Five, four, three, two, and one.
There you have it.
In just six minutes, we got a serious pump in our legs
without the need of any equipment
and right from the balcony.
And as you can see, I'm already drenched in sweat.
So we're getting shredded at the same exact time.
So if you enjoyed the workout,
please smash that Like button, really appreciate it
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to more people out there.
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We post every single Sunday, 8:00 PM, USA Eastern time.
And congratulations to everyone
that got through this routine with me.
You're on your way to building a solid physique.
Not just looking strong, actually being strong.
And the more you do this routine,
the stronger you're gonna get
and to benefit the most out of this routine,
you want to be able to do it
for at least three to four rounds
and at least two times a week.
So make sure to save this video and come back to it often.
And don't forget to properly follow along
and get this workout on your phone
and schedule it at any time.
All you need to do is download the Thenx app
in the app store
or hit the link down in the video description below.
Once you download the Thenx app,
you'll have full access to all our workout programs,
technique guides teaching you the most advanced movements
like the Full Plan, Muscle Up, Handstand Pushups
and so much more step by step with ease.
As well as daily workouts sent straight to your phone
to constantly keep you challenged and progressing.
And you'll also join the Thenx community
of millions of Thenx athletes around the world,
getting in the best shape of their lives right now
with the Thenx app.
And again, thank you guys so much for watching
and always supporting us over the years.
If there's something that you'd like to see
in next Sunday's video, just leave a comment down below
and we'll definitely make it happen.
Till then, I'll see you next Sunday, 8 PM USA, Eastern time.
Mad love and peace out.
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