Workout Routines

The Do-Anywhere Bodyweight Program: The workout to build strong, muscular legs

Cook your calves, quads, and hamstrings on day 2 of the series. All you need is a sturdy ledge.

by
Brittany Smith demonstrating The Do-Anywhere Bodyweight Program: The workout to build strong, muscular legs
Men's Fitness
Men's Fitness
Duration 25
Exercises 5
Equipment X

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 workout 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 calves, quads, and hamstrings.

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.

Here, Men's 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.

The Do-anywhere Bodyweight Program: The workout to build muscular legs Do 4 rounds

Exercise 1.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
-- sets
12 reps
As little as possible rest

Exercise 2.

Explosive Stepup You'll need: Box How to
Explosive Stepup  thumbnail
-- sets
12 each side (lateral) reps
As little as possible rest

Exercise 3.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
-- sets
10 each side reps
As little as possible rest

Exercise 4.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
-- sets
8 reps
As little as possible rest

Exercise 5.

Side Lunge How to
Side Lunge thumbnail
-- sets
10 each side reps
As little as possible rest
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