- What's up Thenx athletes.
It's Chris Heria, welcome to another Thenx video.
Today, I'm going to be taking you through a leg
and glute workout requiring no equipment,
using only your own body weight.
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Now to ensure that you're getting a complete
and effective leg workout,
you want to make sure that you're hitting
all the muscles within your legs
and your legs consist of many muscles,
but you can break them down into five main muscle groups.
That's going to be your quads, your hamstrings,
your glutes, your calves, and your tibialis anterior,
which all work together to support your body
in running, jumping,
or any other type of movement consisting of the lower body.
Now, starting off with your glutes,
they're made up of three muscles, the gluteus maximus,
which is the largest muscle in your body.
Then we have the gluteus medius and minimus.
The gluteus maximus is engaged
every time you raise your legs to your side,
rotate your leg, or thrust your hip forward.
The gluteus medius and minimus work together
to help assist your gluteus maximus in raising your leg
to your side, as well as help rotate your thigh outwards
when your leg is straight
or inwards when your hips are bent.
And combined your glutes are responsible
for the movement of your hips and your thighs.
Now, the quads are responsible for straightening your leg
at the knee and your hamstrings flex the leg at the knee.
Each muscle being the antagonist to the other.
And finally, we come to the calves,
which allow plantar flexion for your foot and ankle.
While the tibialis anterior allows dorsiflexion of the foot.
It's opposite to the calf muscle
which both aid you in running and jumping.
And the tibialis anterior often gets untrained
and neglected,
but it's very important for performance training,
as well as a balanced physique.
And training each one of these muscles
is very important for a strong and well balanced physique
that will improve your speed, power,
and athletic ability
as well as increase your lean body mass
while reducing the risk of injury
and being able to apply these strengths
into all other exercises and forms of fitness.
For example, some exercises like compound exercises
require multiple muscle connections like the deadlift,
for instance, engaging from your hamstrings
to your glutes and your lower back.
If one of these muscle groups are weak, for example,
the glutes, then you're going to be overcompensating
with another muscle group like the back,
and that will lead to injury over time.
But on the other hand,
if you've developed each muscle group individually
and they're all strong,
you're actually going to be able to lift a lot more.
Having a strong muscle connection
and engaging all the muscles to its entirety,
you're going to be lifting to your fullest potential.
So with that said,
we're ready to start the legs and glutes workout.
And as I mentioned before, this requires no equipment.
All you're going to need is to make sure to
download the Thenx app in the App Store
or Google Play Store,
open up to the YouTube workout section.
You should find this routine
and you're ready to get started.
We're going to be doing seven exercises for 40 seconds each
with a 20 break in between.
If you're intermediate try going for 35 seconds.
And if you're a beginner,
I want you to going for 30 seconds each exercise.
I want you to try to do every single one
as perfect as possible.
Don't worry about how many you're doing.
Just worry about how well you're doing them.
The first muscle group we're going to cover
is going to be our quads
and the first exercise we're going to be doing
is side lunges.
We're going to be one for 40 seconds.
So that's 20 seconds each side.
We're going to start off with our feet
shoulder width apart, big chest, hands up.
Step on one side all the way down.
Go to the other side.
All right, let's go for one side first.
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Almost there, last rep, switch sides.
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Make sure to squeeze your core.
Almost there.
Last rep.
All right, 20 second break.
Take a second to catch your breath.
The next exercise we're going to be getting into
is gonna be side to side jump squats.
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We're going to just get in a squat position.
I want you to jump from one side to the other,
but if you can't jump,
you can always just walk it.
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Remember, go at your own pace.
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Perfect form, but stay challenging yourself.
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Last 10 seconds, here we go.
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Five.
Four.
Three.
Two.
One.
All right.
Now we're going to be moving on to hamstrings.
The next exercise we're going to get into,
this is going to be hip thrusters.
So I'm gonna use this elevated surface.
Put it on my back.
From here you wanna bring your hips all the way down,
and then completely extend all the way back out.
40 seconds.
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Make sure to breathe, squeeze every time you get to the top.
Almost there, keep it going.
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Squeeze your core.
Squeeze your glutes,
push with your heels.
Ten,
nine,
eight,
seven,
six,
five,
four,
three,
two,
last one.
All right, next exercise for our hamstrings
we're gonna get into,
that's going to be elevated hamstring curls.
So we're going to get into that.
We're going to need another elevated surface.
I'm gonna use the side of my couch,
I'm gonna put my feet on top of the elevated surface.
You want to curl your body all the way up and back out.
40 seconds.
Let's go for it.
Of course, the higher the elevated surface,
the more body weight you're curling,
the harder it's going to be.
Choose an elevation that works best for you.
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Keep it going on guys, almost there,
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Last 10 seconds.
Seven,
six,
five,
four,
three,
two,
and one.
All right, we're going to move into our glutes now.
The first exercise for our glutes
is going to be lateral marches.
So take a second to regulate your breathing.
Breathe in through your nose,
out through your mouth, slow down your heart rate.
We're going to get down.
You want to stay crouched,
take a step to the side.
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Squeeze your core.
Half way there.
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Last 10 seconds, here we go.
10,
nine,
eight,
seven,
six,
five,
four,
three,
two,
and one.
That one got my legs burning.
All right, next exercise is going to be elevated
single leg glute bridge.
We're going for 20 seconds on each side.
So again, we'll use an elevated surface.
We gonna lay down, put one foot on top,
push all the way up.
20 seconds each side.
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Now, of course, the higher the elevated surface,
the more difficult it's going to be.
So choose an elevation that works for you.
Five,
four,
three,
two,
one.
All right, switch it.
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Almost there.
Three,
two,
and one.
All right.
We're just down now to the last exercise,
we have the calves and tibialis anterior,
we're going to do one for calve raises
and reverse calf raises.
All right, so to do this exercise
we're going to calf raise as high as we can.
And then we're going to lift our feet up as high as we can.
Up, up.
40 seconds.
Control, squeeze, keep your balance.
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Half way there.
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Now of course, to make this a lot harder,
you can always step on a book or an elevated surface,
or you can even try doing these with one leg.
Last five seconds,
five,
four,
three,
two,
and one.
All right, there we have it, the last exercise,
completing an entire leg workout,
absolutely no equipment, right from home.
And right now my legs are on fire.
And this is very different from just going into the gym
and using the machines or some weights.
Just because you're lifting weights in the gym
and even building muscle
doesn't mean that you're going to be athletic.
These exercises are actually functional movements
that are going to build your athleticism,
not just having you looking strong, actually being strong.
So if you were able to get through this workout with me,
congratulations, you're on your way
to getting a well-rounded physique
and in the best shape of your life.
And don't forget to get this workout on your phone
and for more workouts, just like this,
getting you in the best shape of your life.
Sign up to the thenx.com right now and become a member.
Once you're a member, you're going to have full access
to all our workout programs, technique guides,
and daily workouts that are going to have you shredded.
And don't forget to download the Thenx app
in the App Store to take our workouts with you everywhere.
And join the millions of other Thenx athletes
around the world right now,
getting in the best shape of their lives.
If you enjoyed this video,
definitely smash that like button,
leave a comment down below,
let me know what you're working on,
what goals you have in 2021.
And of course share this video with a friend
that needs a solid leg workout they can do from home
without any equipment.
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make sure you hit that subscribe button
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make sure you're following my vlog channel,
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And lastly, before I go in just a couple more days
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Visit ChrisHeria.com right now
to see the entire collection and the prices.
A lot of the pieces dropping in the collection
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workout shorts, and even the shorts
that I'm wearing right now.
To know exactly when they drop,
make sure you're following me on Instagram,
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make sure to go to ChrisHeria.com
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With that said, I'll see you next Sunday,
8:00 PM USA Eastern Time.
Mad love, peace out.
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