🗒️ Advenced’s Bodyweight Leg Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Advanced Bodyweight Leg Routine
✋ Tips for Effective Preparation!!
- If you are an advanced exerciser, you can mix anaerobic and aerobic exercises through bodyweight training.
- After performing lower body exercises, it is crucial to take proper rest, even if it is a bodyweight workout.
- If bodyweight exercises feel too easy, try reducing rest time or slowing down the movements.
📝 Exercise list
Click on the exercise for detailed instructions.
Jump Squat
How To
- Spread your legs shoulder-width apart, straighten your waist, and stand up straight.
- Sit with your chest open and hips pulled back. (At this time, it is easy to balance your body if you spread your arms forward.)
- Jump as high as possible while strengthening your abs.
- While landing, return to the position in step 2.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your feet shoulder-width apart.
Bend your knees and lower your body into a squat position.
Engage your core and jump explosively, pushing through your heels.
As you jump, extend your arms above your head.
Land softly on your feet and immediately lower back into a squat position.
Repeat for the desired number of repetitions.
Air Squat
How To
- Spread your legs shoulder-width apart, straighten your waist, and stand up straight.
- Sit with your chest open and hips pulled back. (At this time, it is easy to balance your body if you spread your arms forward.)
- Push the ground with your feet and stand up to return to the position in step 1.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your feet shoulder-width apart and toes slightly turned out.
Engage your core and keep your chest lifted throughout the exercise.
Lower your body by bending your knees and pushing your hips back, as if you’re sitting back into a chair.
Keep your knees in line with your toes and make sure they don’t collapse inward.
Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the ground.
Push through your heels to stand back up, squeezing your glutes at the top.
Lunge
How To
- Stand with your upper body straight and with your feet hip width apart.
- Place a foot forward and bend your knees until they reach a 90 degree angle by lowering your bottom.
- During the movement, maintain your upper body and back straight.
- With the weight placed on your front foot heel, push to return to the starting position.
sets: 5 sets
reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your feet hip-width apart.
Take a big step forward with your right foot, keeping your chest up and shoulders back.
Bend both knees to lower your body down towards the ground, making sure your right knee is directly above your ankle.
Push through your right heel to stand back up, bringing your right foot back to the starting position.
Repeat the movement on the other side, stepping forward with your left foot.
Keep your core engaged and maintain a straight back throughout the exercise.
Bodyweight Calf Raise
How To
- Stand up straight with your heels lifted in a place where there is a step difference, such as a staircase.
- Use the power of your calves to lift your whole body up.
- While maintaining the stimulation of your calves, slowly lower your body back to the starting position.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start by standing with your feet shoulder-width apart and your toes pointing forward.
Raise your heels off the ground as high as you can, using only the balls of your feet.
Hold the raised position for a second, then slowly lower your heels back down to the starting position.
Keep your core engaged and maintain a straight posture throughout the exercise.
Focus on squeezing your calf muscles at the top of the movement for maximum contraction.
Start with a comfortable number of repetitions and gradually increase as you get stronger.
Pistol Squat
How To
- With your feet shoulder-width apart, lift one foot slightly up.
- Slowly bend the knee of the leg that isn’t lifted and sit down as if your hips touch the floor.
- At this time, stretch forward with opposite legs as if drawing a semicircle for balance.
- Stand up by straightening your knees while keeping your upper body balanced.
Sets: 5 sets
Reps: 10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a chair or bench behind you for support.
Keep your chest up and core engaged throughout the movement.
Lower yourself down slowly, focusing on control and balance.
Keep your knee in line with your toes as you lower into the squat.
Push through your heel to stand back up, using your glutes and quads.
Start with a shallow range of motion and gradually increase as you get stronger.
Hip Thrust
How To
- With your upper back against the bench, fix both of your feet to the ground.
- Push your lower body upwards with energy from your hip.
- Try to squeeze your hip muscle to gain strength.
- Slowly lower your hip and relax your hip muscles.
Sets: 5 sets
Reps: 10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start by sitting on the ground with your back against a bench or step, knees bent, and feet flat on the floor.
Place a barbell or weight plate across your hips, holding it in place with your hands.
Engage your core and squeeze your glutes as you lift your hips off the ground, pushing through your heels.
Pause at the top of the movement, making sure to keep your back straight and your knees in line with your toes.
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging your glutes throughout.
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