Name: Playbook - Sarah Herse - 18 minute home leg workout (no equipment!)
Uploaded: 2024-03-20T21:08:54.806Z
Duration: 20 min
Description: 18 minute home leg workout (no equipment!)

Francess

Great and wow I need to get back in shape lol

Lisa

I designed it to work for no equipment (body weight only) but if you have some light dumbbells you can use those for an extra challenge!

Part 1:
3 minute EMOM (every minute on the minute)
10 air squats
10 squat pulses
10 second bottom of squat hold
In the remainder of the minute perform alternating quick lunges with floor tap
(At the top of every minute start the squats again)

Rest 1 minute then:
Part 2:
3 minute EMOM (every minute on the minute)
Split squat pulses x 15 reps/side
*After you finish both legs, rest the remainder of the minute

Then go immediately into Part 3:
3 minute EMOM (every minute on the minute)
45 seconds of alternating reverse lunges
*Rest 15 seconds between sets

Rest 1 minute then:
Part 4:
3 minute EMOM (every minute on the minute)
30 seconds of wall sit 
(Rest 30 seconds between sets)

Then go immediately into Part 5:
2 rounds of
60 seconds of single leg RDL to knee lift (right)
60 seconds of single leg RDL  to knee lift (left)
*Alternate legs each minute and keep going for the full minute - no rest!

Part 1:
3 minute EMOM (every minute on the minute)
10 air squats
10 squat pulses
10 second bottom of squat hold
In the remainder of the minute perform alternating quick lunges with floor tap
(At the top of every minute start the squats again)

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees.

Air squat

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

Keep performing reps until the minute is up! 

- Start by getting into a lunge position
- Tap the floor with the opposite hand of the leg that is forward
- Staying low quickly lunge to the other foot and tap floor with other hand

Alternating Quick Lunges with Floor Tap

Part 1: 3 minute squat EMOM

Rest 1 minute then:
Part 2:
3 minute EMOM (every minute on the minute)
Split squat pulses x 15 reps/side
*After you finish both legs, rest the remainder of the minute

*video has dumbbells but you can do these without also
Every minute perform 15 reps per side
- Assume staggered stance holding dumbbells at sides
- Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes
- Start a pulsating movement by coming up a very small amount and then lowering again 
- Repeat for specified reps and then do it again on the other leg.

Split squat pulses

Part 2: 3 minute split squat EMOM

Part 3:
3 minute EMOM (every minute on the minute)
45 seconds of alternating reverse lunges
*Rest 15 seconds between sets

- With one leg, step backward approximately two feet from your other foot. Lower your body, keeping your torso upright and taking care to keep your balance. Inhale as you do so.
- Push up and return to the starting position. Exhale as you do.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Do the same thing with the other leg.

Bodyweight reverse lunges alternating

Part 3: alternating lunges

Rest 1 minute then Part 4:
3 minute EMOM (every minute on the minute)
30 seconds of wall sit 
(Rest 30 seconds between sets)

- Sit with your shoulders and lower back pressed against a wall, bend your knees at 90 degrees and hold.

Wall sit

Part 4: wall sit EMOM

Then go immediately into Part 5:
2 rounds of
60 seconds of single leg RDL to knee lift (right)
60 seconds of single leg RDL  to knee lift (left)
*Alternate legs each minute and keep going for the full minute - no rest!

*dumbbell optional
- Start with feet hip-width apart
- Use a chair or stationary object for support with the other hand if needed
- Lift the knee of the side that is holding the dumbbell
- Start by sending your hips back and lowering the dumbbell to the ground (make sure you keep neutral spine) and kick the leg back straight (single leg RDL)
- Come back to starting position and repeat on opposite side.

Single leg RDL to knee lift (right)

Single leg dumbbell RDL to knee lift (left)

Part 5: Single leg RDL's

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18 minute home leg workout (no equipment!)

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