🗒️ Intermediate’s Bodyweight Leg Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Intermediate Bodyweight Leg Routine
✋ Tips for Effective Preparation!!
- If bodyweight exercises feel too easy, try reducing your rest time.
- After performing lower body exercises, it is crucial to take proper rest, even if it is a bodyweight workout.
- Remember to maintain proper posture while exercising, even if you are working out without any equipment.
📝 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: 4 sets
Reps: 8~10 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: 4 sets
Reps: 8~10 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: 4 sets
reps: 8~10 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: 4 sets
Reps: 8~10 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 Box Squat
How To
- Stand back in front of a box (facing your back to the box) of a suitable height, put your hands in front of you and lift one foot slightly up.
- Pushing your hip back by tightening the core muscle, slowly sit down. At this time, make sure not to bend your body forward or backward.
- As the box touches your hips, slowly lift your body up while tightening your glutes and hamstrings.
Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a box or bench that is at knee height to ensure proper form and depth.
Keep your chest up and core engaged throughout the exercise to maintain stability.
Focus on pushing through your heels as you stand up to activate your glutes and hamstrings.
Keep your knees in line with your toes and avoid letting them cave inwards.
Start with a lighter weight or no weight at all to master the movement before adding resistance.
Control the descent and avoid bouncing off the box to prevent injury and maximize muscle activation.
Bodyweight Lateral Lunge
How To
- Stand with your feet hip-width apart and make sure your upper body is straight.
- Step one leg out to the side and sit with your buttocks pushed back.
- Bring one leg to the center of the body and do the same with the other leg.
Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min
🤖 Let’s see what the CHAT GPT coach has to say!
Start with your feet shoulder-width apart and your hands on your hips.
Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.
Lower your body down by bending your right knee and pushing your hips back, keeping your left leg straight.
Keep your chest up and your core engaged throughout the movement.
Push through your right foot to return to the starting position, then repeat on the other side.
Perform 10-12 reps on each side for a complete set.
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