What's up, guys? Jeff Cavaliere. Athleanx.com. So you've been asking, and now it's time for me
to deliver. You want a leg workout that you can do at home. Maybe you're not able to get to the
gym right now or you'd prefer to train at home. It doesn't matter, guys. You don't have to be
overly reliant on the gym to get those leg gains if you know how to do it. That being said, I've go
two options for you. I know that not everybody has even access to equipment at home. So I have a zero
equipment body weight only version of this leg workout that you can follow along to. I also know
that maybe you have some equipment, but not a lot. In that case, guys, we're going to use just a few
pairs of dumbbells to get through this workout. The key is that no muscle will be overlooked here,
guys. We're going to train not just the anterior chain in the quads, we're going to hit that
posterior chain that oftentimes doesn't get the workload that it should. And more importantly,
we're going to support all of that by training those often overlooked hips. So with that being
said, guys, let's start breaking it down exercise by exercise. All right, so the way this workout
is broken down is something called an apex workout, which is an anterior chain exercise,
a posterior chain exercise, an explosive exercise, all are done together. You then get a 30-second
rest, you follow it with a corrective exercise combination, which a lot of times, are never done
here but we have to hit those oftentimes weak hips, we come out of it with a 30-second rest
sandwiched around that, and then we move on to the next apex circuit. Your workout consists of four
of these circuits. In general, these circuits will take between four minutes and 30 seconds and five
minutes a piece. So if you were a beginner, you did the entire four circuit apex workout, it would
take you about 20 minutes. If you were more the intermediate to advanced level, I would suggest
that you do this twice for a total of around 40 minutes. All right, now, more than just the number
of times you're going through the entire workout, there's some other differentiators in terms of
the beginners from the intermediate to advanced. The beginners are going to perform each of these
exercises for 15 seconds a piece. They're going to take 15 seconds to rest, and the move on to
the next exercise, and do it in the same fashion, until they've completed all three of those. The
people that are at the intermediate level are going to perform the exercise for 20 seconds
a piece with ten seconds of rest. The advanced are going to have to go for 25 seconds getting
just five seconds of rest in between exercises. Now when you complete the entire apex circuit,
you get that 30 second rest I talked about, and you go into your corrective circuit. In this
case, you're going to be performing two different exercises. We'll cover those in a second. After
you've done both of those exercises for 30 seconds a piece on each leg for a total of two minutes,
you're going to get another 30 second rest, then you head into the next circuit. The first exercise
and the first circuit here for anterior chain is going to be a squat. If you have access to a
dumbbell, you would do a goblet squat. And again, we do that for the allotted time I just told you.
If you just want to do a whole body weight workout option here, then you simply just do an air squat.
The posterior chain exercise is going to be the bridge march. If you want to use a dumbbell,
you can, or again you can do this body weight only. The explosive exercise is the swing, again,
done either with a dumbbell or in a body weight version that still reinforces the same hinge
patterning that makes the exercise so good in the first place. We move on to the corrective circuit.
And I mentioned those exercises, the two that you're going to alternate between are going to be
the Jane Fonda, which is going to work that weak hip abductor. Lots of us do not ever strengthen
this area enough. And we do this adductor slide, in this case done in one and a half rep fashion.
Meaning you go out, you come back a half, you go out again, and you come back. Remember, right leg
and left leg for each of those exercises for a total of two minutes. You bookend that with one
more 30 second rest and you move on to that next circuit. The exercises in the next circuit are a
dumbbell reverse lunge or a regular reverse lunge. A dumbbell sprinter lunge or a regular sprinter
lunge for that posterior chain. And then we're all going to be doing jump squats. The corrective
portion here just flips the exercises up so this time the one and a half reps are being assigned
to the Jane Fonda and the regular adductor slide is going to be now without the one and
a half reps. In the third circuit your exercise for the anterior chain is going to be something
called a never-ending squat. Here, the idea is simply never to come all the way to the top,
and to go down to the bottom and make sure that you're always keeping tension on your legs, never
giving them even that brief reprieve at the top of a rep. The posterior chain exercise is going to
be a hamstring RDL done either with a dumbbell or without one. By hinging less at the hips and more
forward at the waist, we're putting most of the work onto the hamstring rather than the glutes.
But we're not done with them because we actually get that next with our explosive exercise. This
is the glute power RDL. Here we're actually focusing more on hinging at the hips, which
gives us more of a load on the posterior chain and the glutes themselves. If you go back to the
original combination you use for the first circuit on your correctives, and we head into that final
four circuit where our anterior chain exercise is going to be the dumbbell reverse creeping lunge
where we're just trying to stay down the entire time, never coming up out of the lunge. You don't
have to use the dumbbells, of course. That will be the alternative. The posterior chain exercise is
a long leg bridge done, once again, either with a dumbbell or without, entirely body weight. And our
final exercise is something we're all doing here, it's called the sprinter PLYO lunge. So as you're
getting ready here to start this workout, keep one thing in mind: even when you're ready to quit,
think to yourself, Geez, if Jesse could do this, I know I could do this. Why do
you got to crush my soul like that? Just a little bit of extra encouragement. You ready? Good luck.
And there you have it, guys, a step-by-step workout you could do for your legs at
home with two options to do it. Remember, you can continue to push yourself here, either go
for a longer period of time on every exercise, or pick up those weights and add weight as you
go. Remember, guys, no excuses. If you're looking for a program that removes all of the excuses,
it's called Athlean Zero, a complete body weight program, no equipment required at all,
you can find that over at Athleanx.com. If you found the video helpful, make sure not
leave your comments and thumbs up below. Let me know what else you want me to cover. I'll
do my best to do that for you. And also, guys, remember to click subscribe and turn on your
notifications so you never miss a new video when we put one out. All right, guys, see you soon.