- What's up Thenx athletes?
It's Chris Heria.
Today we're gonna be doing an eight minute leg workout
right from home without the need of any equipment.
We're just gonna be using our own body weight
building every muscle in our legs
from our glutes, quads, hamstrings, and our calves.
And for today's workout routine,
we're specifically not going to be using
any jumping exercises.
There's a lot of you that follow my workout routines
and you live in either a flat or an apartment
and you don't wanna disturb your neighbors,
but still want to get a solid and effective workout
right from home to build your legs.
So this workout routine is gonna be perfect for you,
no matter where you live
or even what fitness level you're at
because all the exercises are also beginner friendly.
And if any exercise is too difficult
I'll be giving you an alternative exercise
that you can do as well.
What's really gonna determine the difficulty of this workout
is the intensity on what you perform it.
So go at your own pace.
And if you're ready to get started
all you're gonna need to do is download Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should be able to find this routine.
Go ahead and do the quick warmup
at the beginning of this routine
if you haven't warmed up already,
and everyone else smash the like button,
we're ready to get started with the first exercise.
We're gonna be going for 45 seconds each exercise
with a 15 second break in between.
This is gonna make our workout way more efficient
and effective, as well as burn more calories
and creating more time under tension,
allowing our muscles to reach our hypertrophy,
helping us to create more strength and muscle.
So the first exercise we're gonna be starting off with,
one of the best exercises that you can do for your legs,
squats.
So we're gonna start off with our feet shoulder width apart
hands on our head, big chest, squeeze your core
come all the way down, all the way back up.
(mellow electronic music)
Be sure to breathe,
in through your nose,
out through your mouth.
Squeeze your calves, glutes, quads, and hamstrings.
Last 10 seconds.
Five, four,
three, two,
let's go for one more.
All right,
that was a great warmup to fire up our legs,
emphasizing on our glutes, hip flexors, and our quads.
Next up we have single leg glute bridges,
emphasizing on our glutes,
hamstrings, hip flexors, and lower back.
From a laying position
we're gonna bring one leg in, lift one leg up.
Come all the way up,
drive that heel into the ground.
Raise that other leg,
make sure your hips go all the way up.
22 seconds, each leg.
Try not to touch the ground.
Five, four,
three, two,
and one, let's switch.
Really push,
squeeze your glute every time you get to the top.
Last 10 seconds.
Five, four,
three, two,
give it a hard one, one.
All right, let's bring it back up to the top.
Now you should feel your legs really fired up.
Getting into the next exercise
is gonna be a bit more difficult,
we're gonna go into assisted pistol squats,
emphasizing on our glutes, quads, and hamstrings.
You can go ahead, grab the side of the wall,
come all the way down, all the way back up.
22 seconds, each leg.
Now for my complete beginners,
the easiest assisted pistol squad progression
is gonna be just coming to a seat, bring up one foot,
taking a seat, coming back up.
Five, four,
three, two,
last one.
All right, switch it up.
All the way down, all the way back up.
Last 10 seconds.
Three, two,
let's go for one more.
Nice.
All right, there we have it,
my legs are on fire.
Now moving into the next exercise, the side lunges,
emphasizing on our adductors, our abductors,
glutes, quads, and hamstrings.
Put our hands on our head,
big chest, step all the way out to one side,
come down.
22 seconds on one leg.
If this is too easy
of course you can elevate this leg
or even elevate this leg.
Last five seconds,
three, two,
and one, switch sides.
Be sure to keep your core tight.
Really emphasize on the leg you're going down on.
Last 10 seconds.
Five, four,
three, two,
last one.
All right, there we have it,
we are officially halfway through this routine.
Next exercise coming up is step ups,
emphasizing on our glutes, hamstrings, and quads.
Find something to step up on.
Step up, bring that knee up.
Step up, drive up that knee.
(mellow electronic music)
Make sure to come down nice and controlled.
Last 10 seconds.
Five, four,
three, two,
last one.
All right, switch it up.
Last 10 seconds.
Five, four,
three, two,
and last one.
All right, we just have three more exercises to go.
Next we're gonna get into laying donkey kicks,
emphasizing on our glutes, hamstrings,
our lower back and even a bit of our quads.
So let's find a place to lay down on.
I'm gonna use this ottoman.
Hold on on both sides, tuck in our legs.
Now, it's gonna help to hit more of your glutes
if you have your knees out like this,
put your ankles together and kick up to the sky.
Make sure to have a really good contraction.
Squeeze your glutes every time you bring your heels up,
come back.
Be sure to squeeze, breathe.
Last 10 seconds.
Five, four,
three, two,
and one.
There we have it.
I'm moving into the next exercise,
we're gonna be going for curtsy lunges,
which again emphasizes on our glutes,
our abductors and our quads.
So we're gonna start off just like the squats,
feet shoulder width apart, big chest, hands on your head.
Take one leg, put it behind the other one, come down.
We're gonna do one side first, 22 seconds.
Be sure to squeeze your quads,
squeeze your legs, your glutes.
Every single time you come down
give it a quality contraction.
Five seconds left.
Three, two.
Let's go for one more.
All right, switch.
Make sure to keep that back straight, core tight.
Last 10 seconds.
Five, four,
three, two,
last one.
All right, there we have it.
We are flying through this routine.
We are down to the final and last exercise.
That's gonna be calf raises, emphasizing on our calves.
We're gonna be one for 45 seconds
and we're gonna be doing it bent over against the wall.
So we're gonna be bent over like this.
Come all the way up, all the way back down.
Keep your back straight.
Squeeze those calves.
Definitely don't wanna rush the reps in your calves.
Last 10 seconds, here we go.
Stay strong.
Five, four,
three, two,
last one.
Whew!
Love to hold it right there for a bit.
But there you have it,
a full leg workout done in just eight minutes
in the comfort of your own home
without the need of any equipment at all
and without having to disturb any neighbors by jumping.
And I'm telling you, my legs from my glutes,
abductors, adductors, quads, hamstrings,
and calves are on fire.
So congratulations to everybody
that got through this routine with me,
you're on your way to building some solid legs,
right from home.
And the more you do this routine
the stronger you're gonna get.
Eventually you're gonna be able to go for more rounds
and to benefit the most outta this workout routine
you wanna be able to do it
for at least three to four rounds.
But if you enjoyed the video,
then smash that like button.
I really appreciate it.
And it helps you to share our videos
to more people out there
that are also trying to get shredded
and benefit from our workouts.
So to show my appreciation,
if you comment down below within 30 minutes of any upload
you always have a chance to win some Thenx apparel.
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We post every single Sunday by 8:00 PM, USA Eastern time.
And don't forget to get this workout on your phone
so that you can schedule it and follow along at any time,
download the Thenx app in the App Store
or Google Play Store.
You're gonna get full access to all our workout programs,
technique guides teaching you the most advanced movements
like the full planche, muscle up,
human flag, handstand pushups,
and so much more, step by step.
As well as our daily workouts sets straight to you
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Make sure you download Thenx app in the App Store
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getting in the best shape of their lives
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Also for more of my content during the week,
make sure you're following my vlog channel.
I post every single Thursday
and make sure you're following me
on Instagram and TikTok as well.
On every single platform I always do some type of giveaway.
So if you want chance to a part of it
make sure you're following, liking, and commenting.
And lastly, I just dropped
a brand new Heria collection at chrisheria.com.
Go ahead and check it out.
I'm wearing one of the fleece shorts right now.
Check out our entire collection of brand new hoodies,
joggers, and fleece shorts.
I designed this collection with quality, comfort,
silhouette, and functionality in mind.
The hoodies are drop shoulder
with the sleeve starting wide to slim
to give you the perfect relaxed fit,
made with the highest quality material.
Perfect for training or chilling.
If you had the same problem as me,
where you were tired of buying low quality,
uncomfortable clothing that just didn't fit right,
then you're gonna love the new Heria collection.
And we produced a limited quantity
so shop your favorite pieces right now
at chrisheria.com before we're all sold out.
And again, thank you guys so much for watching.
This year I'm trying to deliver
the best videos that I possibly can
for what you guys actually want to see.
So if there's something
that you'd like to see in the next video,
please let me know in the comment section down below.
The best ideas that you guys come up with,
with the most likes in the comment section below,
I'm gonna be turning it into a video
and I'll also be giving you a shout out for the idea.
So comment down below, let's see those ideas,
and I'll see you next Sunday 8 PM USA Eastern time.
Mad love and peace out.
(mellow electronic music)