- What up, Thenx athletes.
Casi Davis here and welcome back
to another video of OFFICIALTHENX.
Today, I'm gonna show you guys a lower body workout
that takes no equipment
and you can do anywhere.
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Now, your lower body is made up of your
quads, hamstrings, hip flexors, and calves.
And the largest muscle in your entire body, glutes.
And all these muscles work together in your body
to perform simple actions like standing or walking.
To more complex actions like jumping and sprinting.
But no matter what your goal is,
whether it's to lose weight or gain muscle,
training your lower body will play a critical role.
As most lower body exercises burn more calories
and build more muscle.
Now, the lower body workout that I have for you guys today
is going to be made up of eight exercises
specifically designed to develop strong and powerful legs.
That means 45 seconds for each exercise
and 15 seconds rest in-between.
And if you train like this,
you'll continue to burn calories
up to 24 hours after this workout.
So if you're ready to do this workout with me,
make sure to download the Thenx app in the App Store.
Open up to this YouTube workout and follow along.
We're gonna warm up with the first exercise,
butt kicks for 45 seconds.
Let's get to it.
(upbeat music)
All right, guys.
Five seconds left.
Five, four, three, two, one.
So, there we have the butt kicks.
It's a great exercise to really warm up
your legs for this workout,
and it really engages your hamstrings and you calves.
Now, we're going to go into the next exercise.
Side to side jump squats.
Make sure to go at your own pace and try not to stop.
(upbeat music)
Try to be as explosive as possible
and make sure to get down low.
(upbeat music)
15 seconds left.
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Five, four, three, two, one.
So, that was the side to side jump squat,
which fires all the muscles in your lower body.
Now, for the next exercise we're gonna
focus on each leg individually with
the single leg Romanian deadlift.
Let's get right into it.
Make sure you guys control and regulate your breathing,
it'll help you with your balance.
Also, make sure to engage your glutes, legs, and core.
Now, switch legs.
(upbeat music)
Five seconds left.
Five, four, three, two, one.
So, there we had our single leg Romanian deadlift.
That exercise really engages
your hamstrings and your glutes.
The next exercise we're doing is curtsy lunges.
So, let's get to it.
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15 seconds left.
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Five, four, three, two, one.
All right, guys.
So, that last exercise engaged our
quads, hamstrings, and calves.
If you guys want more of a pump with this exercise,
you can do it consecutively on each leg.
Now, moving on to the next exercise
we have switching lunges.
Let's get it.
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To get the most out of this exercise,
you wanna be as explosive as possible.
And it's really going to help
to squeeze your glutes and core
to stabilize your body during this exercise.
15 seconds.
(upbeat music)
Five, four, three, two, one.
So, that was the switching lunges,
which really fires up your quads and glutes.
You should really be feeling it by now, guys.
We're gonna go into the next exercise now,
which is single leg glute bridges.
We're gonna take it down into the floor.
(upbeat music)
The key to this exercise is
to push your heel down as far as you can
while raising your hips as high as you can.
Switch legs.
(upbeat music)
Five, four, three, two, one.
So, there we had single leg glute bridges,
which really emphasizes on your
glutes, quads, and hamstrings.
Next, we're gonna be working our
outer quads, glutes, and hip abductors with side lunges.
(upbeat music)
Make sure you're going all the way down, guys.
And keeping the other leg straight.
Switch sides.
(upbeat music)
Five, four, three, two, one.
There we have it.
Moving on to the last exercise.
We're gonna burn out our legs with
tip toe wall sits for 45 seconds.
So, let's find a wall and get to it.
Make sure you put your butt against the wall
and then lift your heels.
(upbeat music)
Now, this is the last exercise,
so I want you guys to squeeze everything
and make sure you give it everything you got.
Regulate your breathing,
make sure to breath in through your nose
and out through your mouth.
15 seconds, guys.
(upbeat music)
Five, four, three, two, one.
There you have it.
That's the end of the routine.
Only eight minutes and we worked out our entire lower body.
Continue doing this routine
and eventually you'll build up your strength
to be able to do this for four rounds.
And that will complete the full workout routine,
building a solid lower body with no equipment.
Thank you guys so much for watching.
If you enjoyed the video,
make sure to smash that like button
and leave a comment below.
Let us know what you guys wanna see in the next video
and make sure to share this video with a friend
that wants to train their legs with no equipment.
And remember, to get access to this workout
and all our workouts
become a member at thenx.com,
and download the Thenx app in the App Store.
And if you haven't yet done so already,
please make sure to subscribe to our channel.
We post every Sunday at 8 p.m. Eastern Standard Time.
And if you comment within the first 30 minutes,
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And for more of my content throughout the week,
make sure you subscribe to my personal channel
at youtube.com/casidavis.
See you guys next time.
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