Killer Leg Workout–No Equipment!
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Here is a leg workout that uses no equipment.
This of course is great if you are traveling for work, don’t want to join or go to a gym, or you are just plain short on time.
Did you know I can custom design a 4-week program for you personally that is half the price of a single personal training session?
Of course there is nothing like having a trainer right there with you… but when I did a survey of why people don’t hire a personal trainer everyone I asked said it was because of the COST!
So… I took that feedback as how can I make having access to a personal trainer affordable and still give you personal attention?
Honestly… Money will be your last excuse for not doing this: On-line Personal Training!
Here is my “Killer Leg Workout”. It is a 5-exercise circuit. If you can, do the circuit two times resting two minutes in between…
Just in case that isn’t killer enough… try this Leg Matrix I learned taking a workshop a while back with strength conditioning coach Juan Carlos Santana… Whew!
24 Body-weight squats
24 alternating (12 each side) body-weight lunge
24 alternating jump lunges (12 each side)
24 jump squats
1. Lateral Lunges
Do 8 reps each side
2. Do 8 reps of "Y" squats
3. Single-Legged Get-ups--no hands! Do 8 reps each side.
4. Bulgarian Split Squats-- Do 8 reps each side.
5. Supine Hip Extension--do 8 reps each side
I was surprised that I was able to lose the weight I did in 12 weeks because it snuck up on me. Before I knew it, I had lost 23 lbs! I fully expect to continue to lose even more. 
Single-legged get-ups – are you kidding me????! I can’t do even one without hands! Are these really possible? Obviously, I need help. But thanks for providing these mini-workouts, Lauren. Sure helps to have exercises I can do anywhere, anytime. But darn, now I don’t have any excuses!
Terry
Hi Terry!
Yes they are possible… you just can’t do them YET! Start by standing on both feet and push your hips back and lower down until your glutes just barely touch the chair or bench, then if you can… stand back up without resting into a seated position.
You can build up to a single-leg get up doing this, then advance to using an armed chair where you can use your hands to assist you to stand up with one leg. Gradually, you will use less hands and more leg.
Like many physical skills, riding a bike, learning to walk for the first time, or playing a sport… they are learned/mastered over time. In our fast paced world of instant gratification we sometimes forget that and quit too soon!
And yes… no more excuses! Glad you enjoyed the workouts… more to come!
Thanks for the suggestions, Lauren. Ideally, how high should the chair seat be? The one in your photo looks pretty low. Obviously, the lower the seat, the greater the workout but what is a realistic height?
If your knees are challenged in any way don’t go down below parallel (thigh parallel to the ground). I’ve had a client where we adjusted the seat pretty high… without seeing and evaluating you it is hard to say what “realistic” is…
If you start with a desk/dining chair height, and can’t touch it without sitting down completely, then put a book or two on the chair and work from there… this is just another example of chunking down larger goals into smaller attainable goals.
You will get stronger and begin to have a greater range of motion as you stay consistent. Worse would be not doing this and end up unable to get out of a chair at all.