- What's up ThenX Athletes?
It's leg day and I have a super effective workout
you can do right from home in just six minutes
with or without a pair of dumbbells.
But if you have a pair of dumbbells, even better.
Now while a longer workout is generally more optimal,
the reality is we don't always have an hour
or more to train every day.
But with daily consistency, even in just six minutes,
we can build and strengthen our legs
by focusing on the right exercises
combined with the right intensity.
As you may not even be locked in,
exercising for six minutes straight in your longer workouts
or just taking longer rest.
But with these short workouts
you get the most bang for your buck, the most intensity,
and the maximum amount of time under tension
allowing you to build even more muscle.
And you can always make this workout more effective
and longer by doing more rounds
which I would highly recommend if you have more time.
So if you guys are ready to get an effective
and complete leg workout in just six minutes
all you have to do is download ThenX app in the app store,
Google Play Store,
or just hit the link down in the video description below.
Open up to the YouTube workout section.
You'll be able to find this routine.
Smash the life button on this video,
and we're ready to get started.
As I said before, if you have a pair of dumbbells
or even a weight vest, that's gonna add more resistance
onto each exercise and it's gonna make it
a lot more effective.
But if you'd like, especially if you're a complete beginner,
I'd like you to try it without any weights first.
Build up your strength and muscle until this is really easy,
and then add more weight to it.
We're gonna go for the first exercise.
That's gonna be crab walks for 45 seconds each.
I'm gonna pick up a dumbbell.
Now I don't have much space, so I'll start on one side.
Starting low, walking it out.
You wanna stay low. (gentle music)
Squeeze your core, squeeze your grip on your hands
if you're holding the weight.
And stay low, squeeze your glutes.
(gentle music)
Pace yourself.
Just have six exercises. (gentle music)
Last 10 seconds, here we go.
(gentle music)
Five, four, three, two, and one.
Alright, just emphasize on our glutes, quads, hamstrings,
hip flexors, calves, and abductors.
Next we're gonna move on to deadlifts,
emphasizing again on our glutes, hamstrings,
spinal erectors, obliques, as well as our calves.
So go ahead and grab your dumbbells,
whatever type of weight that would allow you
to do this properly for 45 seconds straight.
We're gonna go to our shins and back up.
(gentle music)
Back straight.
Squeeze your core, squeeze the grip.
(gentle music)
Keep a nice solid pace
and squeeze the intended muscle groups.
Your glutes, your hamstrings,
the grip on the ground with your feet.
(gentle music)
Almost there, last 10 seconds.
(gentle music)
Five, four, three, two, and one.
Alright, 15 second break.
Cool down.
Next one we're gonna get into is gonna be squat calf raises,
emphasizing again in our glutes, quads, abductors,
hip flexors, and calves,
and even indirectly hitting your shoulders
and your core as well.
So you can hold the dumbbells up on your shoulders
like this or you can hold them down like this.
You wanna go for a squat and then calf raise.
Try them both. (gentle music)
You don't have to rush it.
I wanna use perfect form every rep.
(gentle music)
Last 10 seconds, give it everything you got.
Five, four, three, two, last one.
Alright, there we go.
Next we're gonna move on to squat jumps,
emphasizing on our quads, our hamstrings, glutes, calves,
abductors and our adductors.
At this point we're already halfway done with this routine
and we've already hit every single muscle group in our legs.
Now, to start this off, you can use your weights, jump up.
You can do this for the first 10, 15 seconds.
(gentle music)
And then we'll drop them and keep going.
(gentle music)
Alright, let's keep it going.
(gentle music)
Make sure to be nice and explosive with it.
If you can't, just try to come up as hard
and as high as you can.
Everyone else, jumping. (gentle music)
Last 10 seconds. (gentle music)
Five, four, three, two, and one.
And that's why coming up next we have another plyo exercise,
that's gonna be switching lunges, emphasizing on our glutes,
hamstrings, our quads, our calves,
and every single one of these exercises are also
engaging our core.
And after this, we just have one exercise to go.
Just give it all you got.
If you want, we can start with the weights again
for the first 10 seconds and then drop them.
(gentle music)
Alright, just keep it going.
(gentle music)
Your abs are gonna be shredded after this as well.
Last 10 seconds, squeeze your core.
Five, four, explode, three, two, and one.
We are down to the final exercise.
It's only been five minutes
and I'm already drenched in sweat.
The last exercise is gonna be emphasizing
on our glutes with glute bridge.
We'll also be engaging our spinal erectors,
our hamstrings, quads, adductors, and of course our abs.
Lay back, heels dig into the ground,
lift those hips up and back down.
Give it a nice range of motion all the way up, and squeeze.
When you get all the way up squeeze your glutes,
squeeze your hamstrings.
(gentle music)
Squeeze, squeeze your core, almost there, keep it going.
Don't give up, this is the last exercise.
Give it everything you got.
Last 10 seconds. (gentle music)
Five, four, three, two, hold it, and one.
Alright, there you have it.
I'm completely drenched in sweat in just six minutes.
Abs shredded.
My legs are completely pumped,
and I gotta say this is typically more than I would do
when I'm in the gym in just six minutes.
Remember, it's not where you train
but it's how you train that makes the biggest difference.
If you're training like this
I guarantee you're gonna see results.
In fact I can't wait to get started
on some more rounds right now.
So congratulations for getting through this workout routine
with me and making it to the end.
You're on your way to building your best physique,
not just looking strong, but actually being strong.
Don't forget to get this workout on your phone,
schedule it at any time,
as well as full access to all our workout programs.
There are follow alongs just like this
as well as our technique guide
teaching you the most advanced calisthenic skills
like the full planche, handstand pushups, muscle up,
and so much more step-by-step
as well as joining the community of millions of
ThenX athletes around the world.
Download the ThenX app in the app Store, Google Play Store,
or hit the link down the video description right now.
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That's my number one goal,
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And if you guys enjoyed this follow along workout,
check out my last follow along workout
where you can build a big strong back
with just a couple pull-ups, and I'll see you there.
Mad love and peace out.