- What's up the ThenX athletes?
It's Chris Heria.
Welcome to another ThenX video.
Today, I'm gonna be taking you guys through a quick,
but effective eight minute, complete leg workout.
Working out every single muscle in our legs.
That anyone can do from any fitness level,
to grow and strengthen your legs,
right from home without any equipment.
Using just our own body weight,
we're gonna be doing this whole entire routine
straight through, so that we're wasting no time.
And to properly follow along,
make sure you download the TheneX App in the App Store,
or Google Play Store.
Open up to the YouTube workout session,
you'll be able to find this routine.
Smash the like button on this video
and we're ready to get started.
Remember, always trying to maintain perfect form
with every exercise
and focus on the quality of your repetitions.
Your last reps should look like your first reps,
or at least you should strive for that.
And we'll be resting just 15 seconds between each exercise
to ensure that we're gonna be as effective as possible,
in just eight minutes.
So with that said,
the first exercise we'll be getting into,
emphasizing on our quads, glutes and hip abductors,
is gonna be lateral plus curtsy lunges
for 10 reps each leg.
So I'll be starting with my right leg stationary.
I'm gonna go ahead, take a lateral lunge.
Step into a curtsy lunge. That's one rep.
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Two.
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You don't need to rush this move,
you wanna make sure you're using perfect form.
As well as full range of motion.
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Nine.
Let's get the last one.
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All right, switch legs.
So we're gonna lunge out this time with the right leg,
come in, into a lunge.
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Whenever we do this crossover,
we're really working our glutes as well.
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And it's really important to train your glutes,
It's gonna improve your explosiveness
and your speed and your lower body.
All right, last one.
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All right, let's go ahead and shake that off.
The next exercise we're gonna get into,
is gonna be single leg, reverse lunge for 10 reps each leg.
Emphasizing on our glutes, quads, hamstrings,
and hip abductors.
So we can start off with our feet shoulder width apart.
I'll start with my left leg stationary.
You wanna lower your body into a reverse squat
emphasizing just with the stationary leg.
(upbeat music)
Of course, if this is too difficult,
you can always put your foot down,
go into a reverse lunge and step back up.
You wanna work your strength up
to eventually be able to just press with the single leg.
All right, last one.
Switch it up.
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Eight,
nine,
10, all right, shake that off,
we have 15 second break.
Next exercise is gonna be Bulgarian split squats,
emphasizing on your glutes and your quads,
but they also work your hamstrings,
calves and your abductors.
(chair sliding)
So I'm gonna be using this chair.
We're gonna be going for 12 reps each leg.
Go all the way down, all the way back up.
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Here we go, last two reps.
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All right, let's switch.
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Last one.
All right, (exhales) we are flying through this routine.
Next exercise is gonna emphasize on our glutes,
quads and hip abductors with lateral marches.
For this exercise, I want you to get low,
back straight, hands on your head.
And you're gonna go side-to-side,
with however much space you have.
40 seconds, stay low.
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This one is a killer.
Definitely gonna build strength and endurance.
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Last 10 seconds, here we go.
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Five, four, three, two, and one. (exhales)
That is a pure example of an exercise
that's gonna make you build muscle, not just look strong,
actually be strong.
Now next up we have standing kickbacks,
working all areas of our glutes,
as well as our hamstrings.
We'll be doing 15 each leg.
Find a post you can lean up against,
start with my left leg, all the way out,
all the way back in, 15 times.
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Really drive that heel out.
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Here we go, five more.
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Three, two, squeeze and one.
Alright, switch it.
All the way in, all the way out.
Squeeze with every single rep.
Keep your core tight.
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Five more.
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(exhales) There we go, that's the last rep.
And you should have definitely felt that
in your core as well.
Now we just have four more exercises to go.
The next one coming up, is gonna be single leg,
hamstring bridge, emphasizing our hamstrings, glutes,
hip flexors and our calves.
Let's get down on the ground.
All right, so we're gonna lay down.
One heel is down, one leg is up.
Drive those hips up.
Every single rep.
We're going for 15 each leg.
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Five more, here we go.
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Three, two and one. (exhales)
Let's switch legs.
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At least squeeze at the top of every rep.
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Last couple of reps, here we go.
Three, two, one. (exhales)
All right. (exhales)
You should definitely be feeling those legs right about now.
We just have three more exercises to go.
Next exercise is gonna be bent over calf raises,
for 20 repetitions.
Hold on, come out a little bit,
squeeze all the way up, all the way back down.
Never wanna rush your calf raises.
(upbeat music)
You wanna work the concentric as well as the eccentric.
Going up, as well as going down.
(upbeat music)
Here we go, last five,
four,
three,
two and one.
(exhales) All right.
Should definitely feel that in your hamstrings,
as well as your core too.
And coming up next,
we have to tibialis raises, working our tibialis interior.
So we're gonna use support from the wall again.
Put our back against the wall, feet forward.
We're gonna raise our toes up, bring them back down.
(upbeat music)
Nine, last one.
There we go, 20. (exhales) That's a great one.
Now we're down to the last exercise,
which is gonna work our entire lower body
from our glutes, quads, hamstrings,
and definitely our calves, with wall sit calf raises.
And we're gonna go for 20 repetitions.
We're gonna sit against the wall, hands up, feet up.
(upbeat music)
15, here we go.
16,
17,
18,
19, last one, 20. (exhales)
Sheesh, now your legs should be shaking right about now.
And if you were able to get through
that whole entire routine with me, congratulations,
we just completed the first round
and you're on your way to building some solid legs,
without ever touching a single weight.
And if you're used to training your legs with weights,
you definitely wanna give this workout a try.
You're gonna be surprised at how challenging it actually is,
compared to weights.
And you're gonna wanna incorporate it
into your workout routines to become more athletic
and to make more gains.
And the more you do this routine,
the stronger you're gonna get.
Eventually, you're gonna be able to go
for more rounds and to get the most out of this workout,
you wanna be able to do it for at least
three to four rounds, so run it back if you can.
And if you enjoyed the video,
then definitely smash that like button.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
So to show our appreciation,
if you comment down below within 30 minutes of any upload,
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We post every single Sunday 8:00 p.m. USA Eastern Time.
And don't forget to get this workout on your phone,
as well as full access to all our workout programs,
technique guides that will teach you
the hardest body weight skills,
like a full planche and muscle up with ease, step-by-step.
And daily workouts that you can follow every single day,
to get you in the best shape of your life.
Join the millions of other ThenX athletes
around the world,
using our programs and creating strength and physique
that they never thought was possible.
Download the ThenX App in the App Store or Google Play Store
right now, if you haven't already,
it's completely free to download.
And there's a bunch of free content
that you'll get access to.
And what that said, Black Friday is just around the corner,
we have a huge sale that we do every single year.
All our weight vests are gonna be on sale,
as well as the full shop on thenx.com/shop
and chrisheria.com.
Where you'll find the best workout apparel
and the best workout equipment
to take your training to the next level
and build some solid strength and muscle,
like with our Heria Weight Vest,
which you can apply to any body weight exercise
in your training.
Make sure to be there this month on Black Friday
before we're also sold out
to take advantage of the sale that we only do once a year.
And I'll see you next Sunday,
8:00 p.m. USA Eastern Time.
Mad love and peace out.
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