Workouts

The Do-Anywhere Bodyweight Program: The Workout to Sculpt Strong, Muscular Legs

Define your calves, quads, and hamstrings with day 2 of the series. All you need is a sturdy ledge or box.

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This is the Do-Anywhere Bodyweight Program, a series of circuits designed to give you a solid cardio and strength-training workout regardless of time, space, and resources.

Consider this your foolproof legs routine whenever you’re traveling, under a time crunch, or trying to sneak in a workout over the holidays. All you need is a sturdy ledge or box to light up your quads, hamstrings, and calves.

How to do it

Complete 4 rounds with little to no rest between exercises, and a 1-minute rest between sets.

This is meant to be done in circuit form so you can get a cardiovascular benefit from strength training without having to do actual endurance work. You can perform this workout up to twice weekly.

  1. Bodyweight Squats x 12
  2. Lateral Plyo Stepups x 12 each side
  3. Bulgarian Split Squats x 10 each side
  4. Jump Squats or Box Jump x 8
  5. Lateral Lunges x 10 each side

Here, Muscle & Fitness editor Brittany Smith demonstrates how to do the circuit.

Program designed by Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, a high-intensity interval training gym in Sarasota, FL.

Shot on location at EVEN Hotels Brooklyn.

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