- What's up, it's Chris Heria,
welcome to another vlog.
Today, I'm gonna be showing you the best way
to get a super effective leg workout
right from home when you don't have access
to any weights or equipment,
using just your own body weight.
And with today's workout,
I'm gonna show you three techniques
that are gonna increase your overload
and muscle contraction when you're working out from home
without any weights.
That's gonna be isolation, plyometrics,
and explosive negative focus repetitions.
Now, isolation will increase the overload
by adding more body weight and resistance
onto a single limb.
Normally, your body weight is spread evenly
between two limbs sharing the overload,
and by removing one limb,
not only are you increasing the overload
but you're acquiring more stability,
which will recruit more muscle fibers,
making it more effective.
And because you're forced to lift a heavier amount
of weight, your fast twitch muscles will increase in size,
which is gonna increase the size of your muscles overall.
Now, when incorporating plyometrics,
you're increasing the force and muscle activation required
to perform each exercise,
generating more energy to push
and to control on the way down.
And lastly, incorporating explosive negative
focused repetitions will increase the muscle contraction
because you're eliminating more momentum out
of each repetition.
A lot of times when people are doing the repetitions,
they're just going through the motion,
mainly focusing on completing the rep
and not controlling the weight on the way down.
When, in fact, the negative eccentric contraction
is the strongest contraction your body can produce
while actively moving.
Doing reps without focusing on the negative portion acts
as a spring and helps the weight go up and down,
requiring a lot less muscle fibers and contraction.
When focusing on exploding the concentric portion,
as well as controlling the negative
by not focusing on the eccentric portion of a repetition,
you're actually losing potential gains
for working the same amount of time.
So by incorporating these three techniques
in today's routine, we're ensuring that we're getting
the best leg workout without using any equipment.
So I've incorporated these three techniques
by structuring this workout with one isolation exercise
and then a plyometrics exercise.
And with every exercise we do,
we wanna emphasize on our explosiveness,
as well as that negative eccentric portion
in every single rep, and to make sure
that we're actually putting the quality into each rep,
we're gonna be doing them for time
versus just doing it for a set number
and going through the motions
just trying to reach the number.
So you're not gonna be focusing on how many you're doing,
you're gonna be focusing on how well you're doing it
until the time is up.
So we'll be doing each exercise for 40 seconds
and the isolated exercises,
we'll be doing for 20 seconds each limb.
And between each exercise,
we're gonna have a 20 second rest.
So to make sure that you can properly follow along,
you wanna download the Heria Pro app
to get this workout on your phone.
You'll find it in the Apple or Google Play store,
then open up to the YouTube workout section,
you should find this routine,
and you're ready to get started.
The first exercise is gonna be a single-leg
isolated exercise, so remember,
we're gonna go for 20 seconds each leg.
That exercise is gonna be assisted pistol squats.
Now you can do this exercise without assistance, of course,
but for today, we're gonna be focusing on the quality
of each repetition.
I'm gonna show you two ways to do it.
The first way is gonna be easier
but it's also gonna be the best way to start
and that's by finding an elevated surface to sit down on.
The higher the elevated surface, the easier it's gonna be.
And of course the lower the surface,
the harder it's gonna be.
You wanna go ahead and sit down,
then stand back up on one leg.
Now another way to do this
that's gonna be a bit more challenging,
is to use the side of a wall for assistance.
You can go ahead and go all the way down,
there's more of a range of motion,
and come all the way back up.
(upbeat music)
So choose which one will challenge you,
but will allow you to complete the required amount
of time with perfect form.
And now you're ready to get started.
Let's go ahead for the first leg, 20 seconds.
Remember, you wanna focus on the negative,
as well as the concentric.
(upbeat music)
All right, let's go ahead and switch the leg.
(upbeat music)
Focus on coming down, come back up.
(upbeat music)
All right, so there we have the first exercise.
And now with the next exercise,
we're gonna be using plyometrics.
We're gonna go for jump squats, back and forth.
So remember, with plyometric exercises,
we wanna explode, but we also wanna control the landing.
So we're gonna go ahead and get into a squat position,
jump forward, then jump back.
(shoes thud)
(upbeat music)
♪ Heria music ♪
(upbeat music)
Here we go, last ones.
Three, two, one.
All right, there we have it.
Now we're gonna go back into another isolated leg exercise.
We're gonna be going for Bulgarian split squats.
You're gonna need an elevated surface again
for this exercise and keep in mind,
you wanna control the negative,
as well as explode on the concentric.
So you're gonna go ahead,
put your foot on the elevated surface behind you,
make sure you have enough space in front.
You wanna come straight down, come up,
focus on coming back down and back up, 20 seconds.
(upbeat music)
All right, let's go ahead and switch.
Make sure it's nice behind you.
Straight down, explode up.
(upbeat music)
Here we go, last couple seconds.
Three, two, and one.
All right, you should already feel in your legs pump by now
and remember, we're not even using any weights.
I'm already starting to break a sweat.
Now we're gonna go into a plyometric exercise again,
one of my favorites, side to side jumps squats.
So go ahead, take a second and catch your breath,
in through your nose, (exhaling)
out through your mouth.
We're gonna go ahead and get down to a squat position,
we're gonna explode to the side, control on the way down.
(upbeat music)
Now, you notice right now I'm not trying to move my arms
so I can really decrease the amount
of momentum that I'm using.
(upbeat music)
♪ Heria music ♪
(upbeat music)
Here we go, last ones.
Three, two, one.
All right, there we have it.
Because this exercise moves in a lateral motion,
we're working on different areas of our legs,
now emphasizing more on our outer
as well as inner quads and hamstrings.
Now, we're gonna go back into an isolated
single-leg exercise with single-leg deadlifts.
So you're gonna go ahead, plant one leg down on the ground,
center your body weight over it,
keep your back straight, big chest, come down, and back up.
(upbeat music)
All right, switch legs.
(upbeat music)
Here we go, last couple reps.
(upbeat music)
All right, so there we have it.
We have two more exercises to go,
one plyometric and the last isolated.
Now we're gonna go into a plyometric exercise again,
so the next exercise we have coming up is gonna be
explosive switching lunges for 40 seconds.
So let's go ahead, get into position of a lunge.
You wanna explode and then focus on the negatives.
(upbeat music)
Squeeze your core, and the more separated your legs are,
the easier it's gonna be to balance.
(upbeat music)
Here we go, last couple reps.
Three, two, one.
(heavy sighing)
All right, that's the last plyometric exercise.
Now we're moving onto the last exercise.
This is gonna be an isolated exercise
as well as an isometrics exercise.
This is really gonna burn out our legs.
We're gonna be doing alternating single-leg wall sit.
We're gonna be going for five seconds each leg,
totaling 40 seconds.
So you're gonna have to go ahead, find a wall,
take a seated position,
go ahead and get on one leg.
One, two, three, four, five.
One, two, three.
(upbeat music)
Whew, all right, by the end of that one,
my legs were practically trembling.
That last exercise is pretty difficult,
especially as a last killer move.
So if you're struggling with that exercise,
you can go ahead and drop your opposing leg down.
Just try to put not as much weight onto it
or you can even just do it with two legs planted down just
to finish off the routine
and that's gonna be the last exercise.
As you can see, I'm drenched in sweat,
and my legs are on fire.
So if you were able to complete this round, congratulations,
you're on your way to building some solid, strong legs.
And remember, the more you train like this,
the stronger you're gonna get,
the longer you're gonna be able to endure it.
So if you felt yourself stopping
or having to take breaks at any time during this workout,
don't get discouraged, in fact, start getting dedicated.
The more you train like this,
you're gonna build your strength,
and pretty soon you're gonna be able
to do one, two, and three rounds consecutively.
And that's actually how you're gonna get the most out
of this routine, you wanna do it at least three rounds,
with no more than a five minute break in between each set.
And don't forget to get this workout on your phone
as well as full access to all my workout programs
and personal workout routines
that I created with specific goals in mind,
like building solid muscle,
while simultaneously getting shredded and burning fat.
Make sure you download the Heria Pro App
in the App store or Google Play store
and take my routines with you everywhere.
It's like having me as a personal trainer in your pocket.
So if you enjoyed the video,
definitely smash that like button,
leave a comment down below,
and let me know what you want the next video to be about.
I saw a lot of you requesting a leg workout from home
with no equipment and that's why I made this video.
So comment down below what you wanna see next,
and I'll be sure to make a video about it.
And of course, share this video with a friend that's trying
to work out legs from home
that doesn't have access to weights or equipment.
And of course, if you haven't already,
make sure you hit the subscribe button
because I post every single Thursday,
two p.m. USA Eastern time
and if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
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You can also find it on every other music platform
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and everywhere else.
And before I go, I wanna let you guys know
that I just dropped my brand new single
called, "Hold Me Close."
You can hear it, again, on all other platforms.
Here's a sneak peek of what it sounds like.
♪ Tell me when it went wrong ♪
♪ When you thought I was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stunting ♪
♪ I had no one to put me on ♪
♪ Had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ Ain't no question or nothing ♪
♪ You know the (bleep) that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussion ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussion ♪
♪ No 'cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip everyday around you ♪
♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you ♪
- [Chris] Smash that like button, guys.
(banging)