- What's up ThenX athletes. It's Chris Heria.
Today we're gonna be taking you through
a complete 15 minute leg workout
from start to finish, that anyone can do
and requires zero equipment,
and start getting some real results right now.
We're gonna skip all the talking
and get straight into this workout.
Just know that you don't have to worry.
We're gonna hit every single muscle in our lower body
from our glutes, quads, hamstrings, calves,
adductors, abductors, and the many other muscles in between.
And you're gonna see results from this workout,
not just looking strong, actually being strong
whether you're a beginner or an advanced athlete.
What makes this routine most difficult
is the intensity on how you do each exercise.
I'll also be giving alternative exercises
for my beginners out there to continue on with each exercise
they may find too difficult.
And for the best results,
we'll be doing high intensity interval training.
So we'll have 15 exercises,
which we'll be doing for 45 seconds consecutively
with a 15 second break in between each exercise.
So if you're ready to get started
the only thing you'll need is to download ThenX app,
in the app store or Google Play Store
so that you can properly follow along.
If you've already downloaded ThenX app,
smash that like button for some motivation.
Let's get this workout started.
We're gonna start this workout off isolating each leg
with elevated side squads, emphasizing on our glutes, quads,
adductors, hamstrings and calves.
For my complete beginners,
you can just do this from the floor
and for everyone else,
choose an elevated surface to put your opposing leg onto.
I'll be using this box.
Just keep in mind, the higher the elevated surface
the more difficult it's gonna be.
So let's put one leg up. Keep that one straight.
The other opposing one will go all the way down and back up.
(upbeat music)
22 seconds each leg.
Last three seconds.
Three, two, and one.
Let's go ahead and switch it up.
All the way down. All the way back up.
Last five seconds.
Three, two,
and the last one.
All right. It's a great activator
and a great exercise to emphasize on each individual leg.
Now we're gonna go into the next exercise, frog squats,
emphasizing more on our glutes, hamstrings, hip flexors,
and our calves.
So the way that we'll do this exercise
is have our feet shoulder width apart.
We'll put our thumbs on top of our feet, bend down,
straight up and down.
Just like this. We're gonna go for 45 seconds.
You get a full range of motion, complete stretch.
You should definitely be feeling your hamstrings burning.
(slow music)
Almost there.
Last 10 seconds.
(upbeat music)
Five, four,
three, two.
And last one. (exhaling)
All right.
You should definitely be feeling that in the hamstrings.
We're quickly moving through this routine.
Again, we're gonna get to another exercise
that's gonna isolate each leg
with explosive Bulgarian split squats.
Emphasizing on our quads, glutes, adductors,
hamstrings, and our calves.
So again, we're gonna be using an elevated surface.
Put one leg on top.
Now we're gonna be explosive. But for my beginners
you can just go through normal Bulgarian split squats.
Everyone else try to be explosive with it.
22 seconds each leg.
Almost there.
Last five seconds.
Three, two,
and one.
Let's go ahead and switch it up.
Down and up.
(slow music)
(upbeat music)
Here we go.
Last five seconds.
Three, two.
Last one. (exhaling)
All right. Should definitely be feeling your legs by now.
Moving into our next exercise is gonna be lunge kickbacks.
Again, emphasizing on each leg individually,
because we're using just body weight,
it's gonna give us a greater overload onto each leg.
And for this exercise, we're gonna be emphasizing
on our glutes, our core, quads, hamstrings and our calves.
So if you're ready to get started,
we're gonna get into a lunge position.
You put your hands up, lunge, kick back. Lunge, kick back.
22 seconds each side.
Last couple seconds. Here we go.
Five, four,
three, two,
and one.
Let's go ahead and switch.
If this is too difficult,
you can always just do normal lunge.
We're almost there. Last couple seconds.
Five, four, three,
two and one.
Whew. There we have it.
One more exercise to go
and we're gonna officially be one third there.
Coming up next, we're gonna isolate each leg again
focusing on our glutes, spinal erectors,
hams, quads and abductors.
With single leg hip thrust.
So again, we're gonna take our elevated surface,
get our back down. From this position, bring one leg up.
Start with the right leg, 20 seconds first.
Drive the heel in, down, and up.
We're almost there.
(slow music)
Last five seconds.
(upbeat music)
Three, two.
Last one.
All right, switch it up.
Down and up.
The last 10 seconds.
(slow music)
Five, four,
three, two.
Last one, squeeze.
All right. (exhaling) (upbeat music)
We are officially one third done with this workout routine.
We just had 10 more minutes to go.
Coming up next is one of my favorites.
We're gonna be going for squat taps,
emphasizing on our glutes, quads and our calves.
So it looks like this.
You start in a wide squat stance, tap the ground,
come up and tap the ground again.
So bring your feet together
and tap alternating each side 45 seconds.
(slow music)
If you feel like you have a lot of energy,
well you try to be as explosive as possible.
Squeeze your core and regulate your breathing.
Breathing in through your nose, now through your mouth.
You don't wanna breathe too fast,
you'll definitely gas yourself out.
We're almost there. Last 10 seconds.
Three, two and one.
There we have it.
Next exercise, we're gonna double up on our quads,
glutes and calves. Again, with curtsy lunges.
But with this exercise,
we'll be using each leg individually, so it looks like this.
You're starting the shoulder width stance, hands up,
cross behind you, come back up.
We're gonna start with one leg first.
If you're feeling more advanced,
try to stay on that leg every time you come up and down.
(calm music)
Here we go, almost there.
Last couple seconds.
Five, four,
three, two.
Last one.
All right, let's switch it up.
Last couple seconds.
Five, four,
three, two.
And last one.
All right. We are flying through this routine.
We're officially halfway at this point.
And coming up next, we're gonna crush our glutes, quads,
hamstrings, and our calves with some switching lunges.
So we're gonna have our hands on our head.
And for my complete beginners,
you can go ahead and just walk it out.
But for everyone else, I want you switching
and trying to be explosive.
We got 45 seconds.
Remember to regulate your breathing.
Keep your core tight.
Almost there.
Here we go. Last couple seconds.
Five, four, three. Give it everything you got.
Two. Last one. (exhaling).
All right, my legs are burning, yours should be too by now.
And coming up next,
we're gonna be going for a wall sit calf raises,
emphasizing on our calves of course,
our glutes and our quads.
So let's take a quick second and catch our breath.
Breathing in through your nose, out through your mouth.
And then let's settle down against the wall.
You want just your hips against the wall,
hands up. Go up into a calf raise and back down.
Almost there.
Last couple seconds.
Here we go.
Five, four,
three, two.
Last one, squeeze and down.
All right, should definitely be feeling that in your quads,
glutes and your calves.
Coming up next,
we have some good old fashioned jumping jacks,
and then we'll officially be two thirds of the way done.
But for now, let's crush our calves, quads,
and shoulders with these jumping jacks.
Take a second to catch your breath. (inhaling) (exhaling).
Give it the full range of motion.
Squeeze your core,
regulate your breathing.
Big chest.
Let's go, we're almost there.
(slow music)
Last 10 seconds.
(upbeat music)
Five, four, three,
two and one.
All right. We are officially two thirds of the way there.
We just have five more exercises left,
and now we're gonna be moving on to assisted pistol squats.
Emphasizing on our glutes, quads, hamstring, calves
and even our core.
So all you're gonna need is that elevated surface again.
And we're gonna go ahead and just take a seat.
But instead of taking a seat with two legs,
we'll lift one leg up, come down and stand back up.
22 seconds each leg.
♪ My baby, my baby, my baby ♪
So you can either put your foot down to regain your balance,
or you can just maintain your leg up.
Almost there.
You wanna really control the negative when you sit down.
Last one.
All right, let's go ahead and switch it up.
All the way up, all the way back down.
Last 10 seconds.
Five, four,
three, two.
Last one.
All right, there we have it. Four more exercises to go.
We're gonna bring up the intensity now with jump squats,
side to side.
Emphasizing on our quads, glutes, hamstrings, calves,
and our abductors.
But if you live in a flat or you have bad knees
and you can't jump, you can always just squat side to side.
Everybody else, I want you trying to jump side to side.
45 seconds.
(upbeat music)
Almost there.
Regulate your breathing.
Almost there.
Last 10 seconds.
Five, four, three.
Everything you got. Two.
Last one. (exhaling)
All right, there you have it,
we are down to the last three exercises.
We're gonna isolate each leg again with box step ups,
emphasizing on our glutes, quads, hamstrings
calves, abductors, and our adductors.
So this is the last time we'll need our elevated surface.
I'm gonna go ahead, put one leg on top,
come up, bring the other knee up and back down.
Just like that.
Controlling the ascension as well as the dissension.
Last 10 seconds.
Five, four, three,
two and one.
Let's go ahead and switch it up, other leg up,
up and down, up and down.
Make sure you're really using
the leg that you're stepping up with.
Last 10 seconds.
Squeeze your core.
Five, four,
three, two
and last one. Boom.
All right. And we're down to the last isolated leg workout.
That's gonna be single leg Romanian deadlifts,
emphasizing on our glutes, hamstring, spinal erectors,
calves and even our obliques.
So again, we have 22 seconds on each leg.
I'm gonna start off with the right leg.
You bring your leg up, come down, right back up.
You can tap the ground.
Bring that leg up.
Last 10 seconds.
Five, four,
three, two,
and one. Let's go ahead and switch it up.
(slow music)
Last 10 second. (upbeat music)
Five, four,
three, two.
Last one.
All right, there we have it.
We are down to the final, final exercise.
We're gonna burn this one out, give it everything we got
with some high knee taps.
Killing our glutes, quads, hamstrings, calves
and our hip flexors.
I want you to give it your all.
You shouldn't have any energy left after this.
So let's get your hands up. Tap each knee.
Don't stop.
(upbeat trap music)
Bring those knees up.
Almost there.
Flying through it. Here we go.
Last 10 second.
Last five seconds. Here we go.
Five, four, three,
two and one.
There we have it.
I am drenched in sweat, absolutely no equipment
and in just 15 minutes we got a sick, complete leg workout.
I even feel like my abs got a sick workout as well.
But there you have it.
Congratulations if you got through this routine with me,
you're on your way to getting an absolutely shredded
and solid physique.
Not just looking strong, actually being strong.
And the more you do this routine,
the stronger you're gonna get.
So make sure to come back to this workout on a weekly basis
to ensure that you're getting a solid, complete leg workout
and actually making some gains.
So again, thank you so much for watching
and following along this workout with me.
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Mad love. Peace out.
(upbeat trap music)