- What's up, elite Thenx athletes.
It's Chris Heria,
welcome to another video.
Today, we're gonna be doing
an effective six minute leg workout
that can be done right from home
that requires no jumping.
(upbeat music)
Now, there are many benefits to jumping
and plyometric style leg exercises,
but there are also a lot of people out there
that cannot perform them
due to a bad knee, past injuries,
or simply the lack of strength and mobility.
But whatever the reason is
to why you can't do jumping
or plyometric style leg exercises,
I'm gonna show you how you can still
get a solid workout routine
using low impact exercises
that are gonna be easy on your knees,
and train with them in a way
that will be just as effective.
There are actually benefits that come with training
low impact exercises as well,
like conditioning your joints
to remain stable during an exercise,
which can help prevent bone fractures and injuries.
They're also perfect for all levels and all ages.
And because they don't require a heavy load
or that high of an intensity,
you can focus on your form
instead of struggling to complete the exercise.
And this will improve your muscle contraction over time,
which will eventually improve
your strength and muscle definition.
And increase the quality of your reps
and all your future workouts.
So if you're ready to get this routine started,
all you're gonna need is a pair of dumbbells,
one dumbbell or something that you can hold
that you can find around your house.
And if you're a complete beginner,
of course, you should be doing this
with absolutely no weight for your first time.
And to make sure you're properly following along,
make sure you download the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You're gonna find this routine
and you're ready to get started.
To benefit the most out of low impact exercises
and in just six minutes,
we're gonna be doing each exercise for time.
That way, we're gonna be able to focus
more on how well we're doing it
versus how many we're doing.
So whether you're a beginner or advanced,
you should be going at your own pace
and it's still gonna challenge you.
And if you're ready to get started,
the first exercise is gonna be
squats open and closed.
And if you're more advanced,
I want you to go ahead and pick up some weight.
And if you're more of a beginner,
try doing it without weight.
So we're gonna hold a dumbbell
like a goblet.
Should get something light
and we're gonna start with a wide stance.
Go into a squat,
come back up,
walk in,
walk out.
Go at your own pace.
This squat variation is really good.
You get to hit your glutes,
your hamstrings, your quads.
And because we have a lateral movement,
every time we walk out,
we're hitting our outer quads as well.
So, go at your own pace.
It's a great exercise to start warming up with.
Take a stretch every time you come down.
Here we go with the last couple reps.
Five, four, three, two, and one.
All right, go ahead and take 15 seconds of a break.
The next exercise we're gonna go into
is gonna be stationary curtsy lunges.
We're gonna go for 22 seconds on each side.
Let's get into a curtsy lunge position.
One leg forward.
The one behind you crosses over.
You're gonna come down
and we're gonna pump
This move right here.
22 seconds, squeeze.
Squeeze your glutes,
Squeeze your core.
The grip in your hands.
Squeeze your legs.
Squeeze, all right.
We're gonna go ahead and switch.
Another 20 seconds.
All the way down,
all the way up.
Make sure your knee doesn't pass your toes.
(upbeat music)
Here we go,
last couple of reps.
Five, four, three, two, one.
All right, the next exercise we're gonna get into
is gonna be lunges.
So we're gonna go ahead
and hold the dumbbell in goblet position.
I want you to go ahead
and carefully take a step with your heel first.
Come down, keeping your back straight.
Come right back.
I'm gonna go ahead, alternate.
You really want to focus on
how well you're doing each repetition
versus on how many you're doing.
Just keep a tight contraction
throughout your whole body the whole time.
Because these are low impact exercises,
you want to keep the repetitions and your movements
as consistent as possible.
(upbeat music)
Here we go,
last couple reps.
Five, four, three, two, and one.
All right, next exercise we're gonna get into
is gonna be deadlifts.
If you have another dumbbell,
go ahead and grab it.
If you don't, you can go ahead and grab something
that you find around the house that has some weight.
You want to start feet shoulder width apart,
back straight, scapulas retracted.
We're gonna push our glutes out,
lower down, come right back up.
Squeeze your core.
Squeeze your grip.
(upbeat music)
Here we go, keep it up.
Last couple reps.
Five, four, three, two, one.
All right, I'm gonna get into glute bridges.
So you get yourself an elevated surface.
We're gonna go for 15 seconds on each leg.
And then we're gonna go for 15 seconds
with both legs each.
We're gonna put one leg in the air.
push right up,
come right back down.
(upbeat music)
Squeeze your core.
Squeeze your glutes and your hamstrings.
Go ahead and switch.
Squeeze.
Every time you come up, squeeze.
(upbeat music)
Let's put both legs down.
Push up, 15 more seconds.
(upbeat music)
Last reps, here we go.
Five, four, three, two, one.
All right, there we have it.
We just have one last exercise.
We're gonna go for wall sit.
This is gonna fire up all the muscles in our legs,
and it's a great exercise to finish off this routine.
So go ahead,
find a place to sit against the wall.
You just want to have your glutes touching.
You don't want to have your back touching the wall at all.
So you want to get into a 90 degree.
We're gonna hold,
squeeze your core.
Squeeze your quads.
Your hamstrings, everything.
And regulate your breathing.
(upbeat music)
Squeeze, this is the last exercise.
Give it everything you got.
We're almost there,
last couple seconds.
Let's get it.
Here we go.
Five, four, three, two, one.
There we go.
A killer to finish off this routine.
I'm already breaking a sweat
and my legs are already pumped.
And in just six minutes,
we're able to get an effective leg workout
with minimal equipment right from home
that requires absolutely no jumping
or any plyometric exercises.
And if you were able to complete this routine with me,
then congratulations.
You're on your way to building solid, strong legs.
And the more you train like this,
eventually you're gonna develop
more muscle and strength.
You're gonna be able to go for more rounds.
And to benefit the most out of this routine,
you want to be able to do it
at least three to four rounds total.
So definitely continue working on this routine
until you can do three to four rounds consistently.
And don't forget to get this workout routine
and get full access to all our
workout programs, technique guides, and daily workouts
that are gonna 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,
getting in the best shape of their lives right now.
And if you enjoyed the workout
and you enjoyed the video,
then definitely smash that like button.
Let me know what you want the next video
to be about in the comments down below.
And of course, share this video with a friend
that needs an effective leg workout
with low impact exercises that they can do
right from home.
And before you go,
make sure you've hit the subscribe button
and you subscribe.
We post every single Sunday,
8 p.m. USA Eastern Time.
And if you comment within the first
30 minutes of any upload,
you always have a chance to win some free Thenx gear.
And for more of my content during the week,
make sure you're following my vlog channel.
That's YouTube.com/chrisheria
and make sure you're following me on Instagram.
Almost every single post,
I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you're following me on IG.
That's gonna be it for today.
I'll see you next Sunday, 8 p.m. USA Eastern Time.
Mad love, peace out.
(upbeat music)