Before last week Friday, I hadn’t trained legs in 2 months and that’s because 1. I’ve had knee pains in both legs at different times 2. I didn’t really know how to get a proper leg workout without going to the gym 3. I lost motivation because I no longer had a gym membership.

I got tired of looking at my reflection in the mirror with my legs losing size and definition, becoming very bland. I decided to train my legs again, using common leg exercises without weights and in order to increase chances of pump I did supersets of the normal exercise with an explosive alternative.

It is high intensity so it’s important that you have a good warm up to prevent injury and unnecessary stiffness or cramping. Bodyweight doesn’t carry as much resistance as weights so generally each set has as many reps as possible to what my currently weak legs could manage.


DURATION: 45 – 60 Minutes

REST TIME: 1 – 1.5 Minutes

Walking Lunges – 3 x 24

Superset I – 3 Sets

Bulgarian Split Squat/Pistol Squat – 12 Reps

Jumping Lunges – 10 Reps

Superset II – 3 Sets

Squats – 12 Reps

Squat Jumps – 8 Reps

I do 3 sets with supersets because the workout is intense and you do get a pretty good pump from it, so by the second set of Superset I you’ll be limping because of the pump and pain. You definitely get a good sweat out from the movements and explosiveness, if you keep the rest times at maximum 1.5 minutes, you’ll be burning fat easily and building muscle. It is also awesome that you can do the workout from anywhere, try it out on your next leg day.

Let us know how it goes!


Susan · May 4, 2018 at 4:52 pm

Excellent at home or anywhere workout!!

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