(dramatic ambient music)
- What's up guys?
It's Chris Heria, welcome to another vlog.
Just moved into my new place and I'm still unpacking.
So, today, I'll be working out from home.
I'll be training legs with just a pair of dumbbells
and this routine we're gonna be doing today
is for any level.
Just choose a right amount of weight
that will challenge you, but allow you to complete
the required reps for each exercise.
With today's workout, we'll be hitting all the muscles
within our legs, quads, hamstrings, glutes and calves
and we'll be using the most effective exercises
that can be done from home to do so
and, before we get into our workout,
we wanna make sure that we're properly warmed up.
So, today, I did a quick warm up
of jumping jacks for five minutes straight
and some light elastic stretching.
You wanna make sure you got all that covered before getting
into this routine.
So, if you're all set, let's start with the first exercise.
(air whooshing) Dumbbell reverse sumo walks,
20 steps back. (knife swishing)
(air whooshing) (upbeat hiphop music)
Now, remember, when choosing the weight,
you wanna make sure that you choose the right amount
that's gonna challenge you, but allow you to complete
the required amount of reps for each exercise.
Now, this first exercise we're gonna get into
is gonna be hitting all the muscles in our legs from
our quads, hamstrings, glutes and calves.
Let's get right into it.
(dramatic hiphop music)
When doing reverse sumo walks, you wanna make sure
that your body remains low.
Your legs should be about a 90 degree angle
as you take each step backwards.
With each step that you take back,
you wanna have the majority of your weight on your heels
and making sure that your back stays straight
and your core remains tight.
(dramatic hiphop music)
All right, there, we have the first exercise,
reverse sumo walks, a very effective exercise for your legs
and, also, a great one to warm up which is why
this is the first exercise of the workout.
And, the next exercise, we'll be moving into
is dumbbell jumping squats, (air whooshing)
15 reps. (knife swishing)
(air whooshing)
All right, now, these jumping squats are really gonna engage
your quads, glutes and your calves.
When doing jumping squats, you wanna make sure
you have a firm grip on the dumbbells, squeezing them
as hard as you can.
Also, you wanna make sure that your shoulders are engaged
and retracted while maintaining a tight core
and a straight back and, of course,
you need to be as explosive as possible in your legs
and when you're coming down from the jump squat,
you wanna make sure to absorb as much
of the impact as possible.
Gradually controlling your movement down, easing the impact
and trying to land as light as possible.
(mellow hiphop music) (Chris breathing out)
All right, there we have jumping squats with the dumbbells.
When doing these, make sure you have your chest up
with a big open chest.
You don't wanna be putting strain
on your lower back by bending over too much
and rounding your back.
Next exercise we're getting into
is stationary pause lunges (air whooshing)
with the dumbbells. (knife swishing)
we're gonna be goin' for 10 on each leg.
All right, now, when getting into the lunge position,
you wanna make sure that your knee is not passing your toes
for the feet in front and you wanna make sure that both legs
have a nice 90 degree angle when you reach the bottom
of the lunge.
(smooth electronic music)
If you feel like this position is hard to balance,
you can separate your legs further apart.
The more further apart they are, the better balance you have
and the more narrow your stance is,
the harder it's gonna be to balance.
(smooth electronic music)
After these lunges, specifically,
we're gonna pause a rep for two seconds once we feel
the full contraction in our legs then we're gonna proceed
to complete the rest of the rep.
This is gonna bring more blood flow to the muscle,
create hypertrophy and create
a longer time under tension making sure
that you're developing strength in every position
and solid muscle.
(smooth electronic music)
Phew, all right (breathes out heavily),
there, we have the pause lunges.
It's a great exercise that focuses
on your glutes, quads and hamstrings.
As you can see, my heart rate is already starting
to pick up, so this is simultaneously working
your cardiovascular endurance and getting you shredded.
Now, moving onto the next exercise,
we're gonna be really focusing on our calves
with weighted (knife swishing)
dumbbell calf raises.
(air whooshing) Let's go for 20.
(dramatic hiphop music)
All right, we're just about halfway done
with this workout routine.
Moving onto the next exercise,
(air whooshing) we're gonna be going
for dumbbell side squats, (knife swishing)
10 reps each leg.
(upbeat hiphop music) Now, this is
a killer exercise that's gonna build your outer quads,
hamstrings and glutes.
When doing side squats, you wanna make sure
that your mainly doing all the work with one leg.
The other opposing leg should be straight
and assisting you just for support.
Remember, you don't want your knee to pass your toes
when you're going down into your squat,
so make sure that your hips go out far back enough before
you start to squat back down.
(upbeat hiphop music)
All right, there we have side squats and my legs
are fired up.
Now, the next exercise we're gonna get into
are gonna emphasize our hamstrings, quads
and our glutes even more by isolating
each leg separately. (air whooshing)
We're gonna be going for (knife swishing)
assisted pistol squats, (air whooshing)
eight reps, each leg.
Let's go for it. (air whooshing)
Now, remember, what's really gonna challenge
you about this exercise is the amount of weight
that you are choosing to use, but, remember,
you wanna be able to choose the amount of weight
that will allow you to reach up to eight repetitions.
But, by the time you get to the eighth rep,
you're giving it everything you got to be able to perform
that last rep.
That's the right amount of weight that you should be using
for this to be most effective and that's gonna be different
for every person according to their fitness level.
Just remember never sacrifice your form
for how much weight you're working with.
You wanna act as if you're gonna sit in a chair
as low as you can.
But, first thing you do, is to push your hips back
and that comes before you even start to squat down.
Once your hips are far back enough and your glutes
can spot where you're gonna sit,
that's when you're gonna begin to lower
your body down using mainly your hamstrings,
coming down as slow as you can,
feeling the majority of your weight always on your heels
and when you come back up, you wanna drive
with the strength from your legs to your hips.
All right, there we have the assisted pistol squats,
definitely a killer.
Moving into the last exercise,
this one is really gonna build
your glutes and your hamstrings.
(air whooshing) We're gonna be going
for hip thrusters (knife swishing)
with a dumbbell, 10 reps, let's get it.
(upbeat electronic music)
♪ Harry and music ♪
(upbeat electronic music)
(breathes out) All right, there we have the last exercise,
hip thrusters and I just threw in one with each leg
for extra credit at the end, but that's gonna be round one
of this killer leg routine that you can do anywhere
and definitely from home and not only
are you gonna build solid strong muscle in your legs,
but you're gonna be getting shredded and burning fat all
throughout your body in the process.
So, congratulations for getting through round one with me.
We gotta do this three more times to complete
the full workout
and remember to get this workout on your phone
as well as full access to all my personal workout routines
and programs with specific goals in mind
like getting shredded and building solid muscle
with minimal to no equipment.
Not just looking strong, actually being strong.
Start getting into the best shape of your life today
and have me as a personal trainer in your pocket
by downloading the Heria Pro app in the Google Store
or Apple store or the App store.
So, thank you guys so much for watching this video.
If you enjoyed it, definitely smash
that like button. (digital clicking)
Leave a comment down below.
Let me know what workout you wanna see
for which muscle group and share this video
with a friend that's trying to train their legs from home.
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I just moved into this new place, guys.
I can't wait to show you guys around
in the next coming videos.
Don't forget, for more of my content during the week,
make sure you're following me on Instagram.
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and we just got a brand new item in the chrisheria.com shop,
the Heria massage gun.
Designed for hard training with fast recovery.
It's powerful, it's sleek and it's silent.
Pick yours up today at chrisheria.com before
we're all sold out.
Now, lastly, before I go, guys,
it's almost about that time that we're ready
for the Euro tour.
So, if you guys wanna see us in your city
or in your country, DM me on Instagram or shoot us
an email support at chrisheria.com and catch us
in your city or country very soon
and with that said, thank you guys so much for watching.
I'll see you next Thursday, 2:00 p.m. USA Eastern time.
Made love, peace out.
(upbeat electronic music)
(dramatic hiphop music)
(digital record scratching)
(dramatic hiphop music)
(intense hiphop music)
Smash that like button, guys.
(digital drum beating)