Follow along with Pat Chadwick in this 10-minute complete leg workout at home, using only bodyweight with no equipment needed. This routine will have you building muscle, strength, and endurance in the comfort of your own home. If you have free weights at home, you can incorporate them into this workout to make it more challenging.
There are 10 exercises in this workout e where you will work for 45 seconds for each exercise and rest for 15 seconds. Every third exercise will be an explosive movement that will get your heart rate pumping, which might push you to your limits!
The majority of leg exercises below are compound movements, which means they work on many muscle groups. For example, squats engage your quadriceps, glutes, hamstrings, inner and outer thighs, and also your core. This will have a positive carryover to your everyday activities and sporting performance such as walking, running, cycling, and swimming. Research suggests that resistance training is effective for burning calories and reducing fat mass.
The exercises demonstrated in this workout are compound movements that work multiple muscles at the same time. This will increase your workout efficiency, save time, and burn more calories. The primary muscles worked are the rectus femoris, vastus lateralis, gluteus maximus, and hamstrings. The secondary muscles worked are the abdominals, soleus, and adductors.
This is an intermediate-level workout that contains explosive movements that will get your heart rate pumping and push you to the limits. Beginners are welcome to try this workout and test their muscular strength and endurance. If you find this hard or need a break - Don’t worry about it, take a small rest, and continue once you are ready.
I want to congratulate you on completing this killer routine! What you’ve done is a combination of muscular strength, endurance, and cardio training. This burns lots of calories and sets your glutes, quads, and hamstrings on fire. I recommend you switch up your training to target different muscle groups whilst resting your lower body muscles. Check out this oblique workout and this chest and bicep workout - See you there!
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.