An effective bodyweight leg workout you can do anywhere, anytime! I created this for those looking for a convenient way to workout. It’s for anyone who doesn’t have a gym membership or doesn’t have any fitness equipment at home.

You should never feel the need to skip working out because you can’t go to the gym due to COVID-related issues, or think that you won’t get as much out of training if you don’t have all the fancy equipment or have a home gym setup.

I’m here to offer you an effective workout by only using bodyweight and little to no equipment. I hope you’re excited to try out this workout routine.

The Low Down of Bodyweight Workout:

Doctor’s Approval:

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge GEM Fitness from any and all claims or causes of action, known or unknown, arising out of GEM Fitness.

Before you get started, please recognize that it is your responsibility to check with your health care provider before participating in exercises. Seek out your doctor’s approval prior to embarking on a fitness journey.

As you know by now, the entire workout is bodyweight only. Although, you may add weights depending on where you are in your current training program. I encourage everyone to challenge themselves but do so in a safe manner. I suggest you adjust the workout so it fits you best!

Each workout block consists of a superset. A superset is when you do two workouts back to back with little rest in between. However, after each superset, you will get a rest break, and you definitely should.

I highly suggest taking a proper rest break after each superset. Failure to do so will negatively impact your performance and can put you at risk for injuries. Rest breaks can vary between 30 to 90 seconds. If you need more time to recover, take a longer rest break.

Always do a proper warm-up before a workout and finish your workout with a good cool down. Simply put, a warm-up prepares your body for the movement patterns you’re about to do, which helps improve your performance and lowers the risk of injuries. A cool-down will help you recover from your workouts effectively.

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a] glute bridges 3 x 16-20
b] valslide reverse lunges 3 x 12-16ea

a] frog pumps 3 x 16-20
b] valslide lateral lunge 3 x 10-16ea

a] hip thrust 3 x 16-20
b] bulgarian split squat 3 x 10-16ea

a] bodyweight squats 3 x 10-16
b] sprinter stance RDL 3 x 10-16ea (option 1)
b] airplanes 3 x 10-16ea (option 2)

If you don’t have sliders, you can purchase one; check out  Valslide on Amazon. For other fitness gears, check out my Amazon Storefront.

Video demonstration available on my Youtube channel or click on the video below:

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