Killer Home Leg Workout (BODYWEIGHT or DB)
video description
Date: 2022-04-22
Related videos
Comments and reviews: 10
Andr-s
i didnt made this just keeping this for myself
Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes. -
--
APEX 1-
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37-
Posterior Chain - DB Bridge March or Bridge Marches 02: 48-
Explosive - DB Swings or Bodyweight Swings 02: 54-
Rest 30 seconds -
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds -
--
APEX 2-
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30-
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36-
Explosive - DB Jump Squats or Jump Squats 03: 43-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
Rest 30 seconds-
--
APEX 3-
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58-
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15-
Explosive - DB Glute Power RDL 04: 31-
Rest 30 seconds-
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds-
--
APEX 4-
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45-
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58-
Explosive - Sprinter Plyo Lunges 05: 03-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
-Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes.
reply
i didnt made this just keeping this for myself
Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes. -
--
APEX 1-
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37-
Posterior Chain - DB Bridge March or Bridge Marches 02: 48-
Explosive - DB Swings or Bodyweight Swings 02: 54-
Rest 30 seconds -
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds -
--
APEX 2-
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30-
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36-
Explosive - DB Jump Squats or Jump Squats 03: 43-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
Rest 30 seconds-
--
APEX 3-
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58-
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15-
Explosive - DB Glute Power RDL 04: 31-
Rest 30 seconds-
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds-
--
APEX 4-
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45-
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58-
Explosive - Sprinter Plyo Lunges 05: 03-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
-Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes.
reply
ATARI
Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes. -
--
APEX 1-
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37-
Posterior Chain - DB Bridge March or Bridge Marches 02: 48-
Explosive - DB Swings or Bodyweight Swings 02: 54-
Rest 30 seconds -
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds -
--
APEX 2-
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30-
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36-
Explosive - DB Jump Squats or Jump Squats 03: 43-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
Rest 30 seconds-
--
APEX 3-
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58-
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15-
Explosive - DB Glute Power RDL 04: 31-
Rest 30 seconds-
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds-
--
APEX 4-
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45-
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58-
Explosive - Sprinter Plyo Lunges 05: 03-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
--
Credit for timestamps: Nishchay Sheth
reply
Beginner: APEX exercises for 15 seconds, with 15 seconds rest. -
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest. -
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest. -
--
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit. -
--
Beginner or intermediate: one round (total workout about 20 minutes. -
Advanced: two rounds (total workout about 45 minutes. -
--
APEX 1-
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37-
Posterior Chain - DB Bridge March or Bridge Marches 02: 48-
Explosive - DB Swings or Bodyweight Swings 02: 54-
Rest 30 seconds -
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds -
--
APEX 2-
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30-
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36-
Explosive - DB Jump Squats or Jump Squats 03: 43-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
Rest 30 seconds-
--
APEX 3-
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58-
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15-
Explosive - DB Glute Power RDL 04: 31-
Rest 30 seconds-
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09-
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17-
Rest 30 seconds-
--
APEX 4-
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45-
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58-
Explosive - Sprinter Plyo Lunges 05: 03-
Rest 30 seconds-
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48-
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51-
--
Credit for timestamps: Nishchay Sheth
reply
Riley
copying just to see it at the top
Beginner: APEX exercises for 15 seconds, with 15 seconds rest.
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest.
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest.
-
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit.
-
Beginner or intermediate: one round (total workout about 20 minutes.
Advanced: two rounds (total workout about 45 minutes.
-
APEX 1
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37
Posterior Chain - DB Bridge March or Bridge Marches 02: 48
Explosive - DB Swings or Bodyweight Swings 02: 54
Rest 30 seconds
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17
Rest 30 seconds
-
APEX 2
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36
Explosive - DB Jump Squats or Jump Squats 03: 43
Rest 30 seconds
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51
Rest 30 seconds
-
APEX 3
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15
Explosive - DB Glute Power RDL 04: 31
Rest 30 seconds
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17
Rest 30 seconds
-
APEX 4
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58
Explosive - Sprinter Plyo Lunges 05: 03
Rest 30 seconds
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51
-
Credit for timestamps: Nishchay Sheth
reply
copying just to see it at the top
Beginner: APEX exercises for 15 seconds, with 15 seconds rest.
Intermediate: APEX exercises for 20 seconds, with just 10 seconds rest.
Advanced: APEX exercises for 25 seconds, with just 5 seconds rest.
-
After the completion of the APEX circuit, 30 seconds rest before moving onto a 2 minute corrective circuit.
-
Beginner or intermediate: one round (total workout about 20 minutes.
Advanced: two rounds (total workout about 45 minutes.
-
APEX 1
Anterior Chain - DB Goblet Squats or Bodyweight Squats 02: 37
Posterior Chain - DB Bridge March or Bridge Marches 02: 48
Explosive - DB Swings or Bodyweight Swings 02: 54
Rest 30 seconds
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17
Rest 30 seconds
-
APEX 2
Anterior Chain - DB Reverse Lunges or Bodyweight Reverse Lunges 03: 30
Posterior Chain - DB Sprinter Lunges or Bodyweight Sprinter Lunges 03: 36
Explosive - DB Jump Squats or Jump Squats 03: 43
Rest 30 seconds
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51
Rest 30 seconds
-
APEX 3
Anterior Chain - DB Never Ending Squat or Bodyweight Version 03: 58
Posterior Chain - DB Hamstring RDL or Bodyweight Hamstring RDL 04: 15
Explosive - DB Glute Power RDL 04: 31
Rest 30 seconds
Corrective 1 - Jane Fonda-s x 30 seconds each leg 03: 09
Corrective 2 - 1 1/2 Rep Adductor Slides x 30 seconds each leg 03: 17
Rest 30 seconds
-
APEX 4
Anterior Chain - DB Reverse Creeping Lunges or Creeping Lunges 04: 45
Posterior Chain - DB Long Leg Bridges or Bodyweight Long Leg Bridges 04: 58
Explosive - Sprinter Plyo Lunges 05: 03
Rest 30 seconds
Corrective 1 - 1 1/2 Jane Fonda-s x 30 seconds each leg 03: 48
Corrective 2 - Adductor Slides x 30 seconds each leg 03: 51
-
Credit for timestamps: Nishchay Sheth
reply
Jack
Just gonna leave it here-
A - goblet squat 02: 37-
P - hip march 02: 48-
EX - dumbell swings 02: 54-
30 sec break-
Corrective 1 -right jane fonda 03: 09-
Corrective 1- left jane fonda-
Corrective 2 - right abductor slide (1 and a half fashion) 03: 17-
Corrective 2 - left abductor slide (1 and half fashion)-
30 sec break-
A- DB reverse lunge 03: 30-
P - DB sprinter lunge 03: 36-
EX - Jump squats 03: 43-
30 sec break-
Corrective 1 -right jane fonda (1 and half fashion) 03: 48-
Corrective 1- left jane fonda (1 and half fashion)-
Corrective 2 - right abductor slide 03: 51-
Corrective 2 - left abductor slide-
30 sec break-
A - Never ending squat 03: 58-
P - DB hamstring RDL 04: 15-
EX - Glute power RDL 04: 31-
30 sec break-
Corrective 1 -right jane fonda 03: 09-
Corrective 1- left jane fonda-
Corrective 2 - right abductor slide (1 and half fashion) 03: 17-
Corrective 2 - left abductor slide(1 and half fashion)-
30 sec break-
A - DB Reverse creeping lunges 04: 45-
P - DB Long leg bridge 04: 58-
EX - Splinter Pylo Lunge 05: 03-
30 sec break-
Corrective 1 -right jane fonda (1 and half fashion) 03: 48-
Corrective 1- left jane fonda (1 and half fashion)-
Corrective 2 - right abductor slide 03: 51-
Corrective 2 - left abductor slide-
30 sec break
reply
Just gonna leave it here-
A - goblet squat 02: 37-
P - hip march 02: 48-
EX - dumbell swings 02: 54-
30 sec break-
Corrective 1 -right jane fonda 03: 09-
Corrective 1- left jane fonda-
Corrective 2 - right abductor slide (1 and a half fashion) 03: 17-
Corrective 2 - left abductor slide (1 and half fashion)-
30 sec break-
A- DB reverse lunge 03: 30-
P - DB sprinter lunge 03: 36-
EX - Jump squats 03: 43-
30 sec break-
Corrective 1 -right jane fonda (1 and half fashion) 03: 48-
Corrective 1- left jane fonda (1 and half fashion)-
Corrective 2 - right abductor slide 03: 51-
Corrective 2 - left abductor slide-
30 sec break-
A - Never ending squat 03: 58-
P - DB hamstring RDL 04: 15-
EX - Glute power RDL 04: 31-
30 sec break-
Corrective 1 -right jane fonda 03: 09-
Corrective 1- left jane fonda-
Corrective 2 - right abductor slide (1 and half fashion) 03: 17-
Corrective 2 - left abductor slide(1 and half fashion)-
30 sec break-
A - DB Reverse creeping lunges 04: 45-
P - DB Long leg bridge 04: 58-
EX - Splinter Pylo Lunge 05: 03-
30 sec break-
Corrective 1 -right jane fonda (1 and half fashion) 03: 48-
Corrective 1- left jane fonda (1 and half fashion)-
Corrective 2 - right abductor slide 03: 51-
Corrective 2 - left abductor slide-
30 sec break
reply
Khvostov
A - goblet squat 2: 37
P - Hip March 2: 48
EX - swing 2: 54
30 sec break
Corrective 1 - right Jane Fonda 3: 09
Corrective 1- left Jane Fonda
Corrective 2- right abductor slide 1. 5 3: 17
Corrective 2- 1. 5 left abductor slide
30 sec break
A- DB reverse lunge 3: 30
P - DB sprinter lunge 3: 36
EX - Jump squats 3: 43
30 Sec break
Corrective 1 - 1. 5 right Jane Fonda then left
Corrective 2 - Abductor slides
30 sec break
A - Never ending squat 3: 58
P - DB hamstring RDL 4: 15
EX - Glute power RDL 4: 31
30 sec break
Correctives: Jane Fonda-s + abductor slides (1. 5)
A- DB reverse creeping lunges 4: 45
P- DB long leg bridge 4: 58
Ex - splinter plyo lunge 5: 03
30 sec break
Correctives/ Jane Fonda-s 1. 5 + abductor slides
Repeat after 30 secs
reply
A - goblet squat 2: 37
P - Hip March 2: 48
EX - swing 2: 54
30 sec break
Corrective 1 - right Jane Fonda 3: 09
Corrective 1- left Jane Fonda
Corrective 2- right abductor slide 1. 5 3: 17
Corrective 2- 1. 5 left abductor slide
30 sec break
A- DB reverse lunge 3: 30
P - DB sprinter lunge 3: 36
EX - Jump squats 3: 43
30 Sec break
Corrective 1 - 1. 5 right Jane Fonda then left
Corrective 2 - Abductor slides
30 sec break
A - Never ending squat 3: 58
P - DB hamstring RDL 4: 15
EX - Glute power RDL 4: 31
30 sec break
Correctives: Jane Fonda-s + abductor slides (1. 5)
A- DB reverse creeping lunges 4: 45
P- DB long leg bridge 4: 58
Ex - splinter plyo lunge 5: 03
30 sec break
Correctives/ Jane Fonda-s 1. 5 + abductor slides
Repeat after 30 secs
reply
Zachary
The short clips/full workout of each exercise from 5: 20 onward was immensely helpful. I'm new to working out so I couldn't just write down a list of the names of each work out and do them - I don't have the names memorized with their forms. So I 2x sped the video up while using the app -interval timer-, and paused/played the video as I went through the workout. Did the whole thing twice just to get the hang of it more. Legs are wobbly! Thanks Jeff!
reply
The short clips/full workout of each exercise from 5: 20 onward was immensely helpful. I'm new to working out so I couldn't just write down a list of the names of each work out and do them - I don't have the names memorized with their forms. So I 2x sped the video up while using the app -interval timer-, and paused/played the video as I went through the workout. Did the whole thing twice just to get the hang of it more. Legs are wobbly! Thanks Jeff!
reply
ATHLEAN-X-
-NEW -FAST ACTION- Q&A- - Got a question about training that I didn-t cover in the video? Leave yours (AS A SEPARATE COMMENT) below and I-ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
-NEW -FAST ACTION- Q&A- - Got a question about training that I didn-t cover in the video? Leave yours (AS A SEPARATE COMMENT) below and I-ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
reply
Sand
I appreciate the -dumbbell home workout- videos, but when Jeff is seen using a 70 or 100lbs dumbbell, it-s a little frustrating. Almost no one has those at home.
I have the bowflex interchangeable 52. 5lbs weights. I think that-s probably a safe cap for home centered dumbbell recommendations.
reply
I appreciate the -dumbbell home workout- videos, but when Jeff is seen using a 70 or 100lbs dumbbell, it-s a little frustrating. Almost no one has those at home.
I have the bowflex interchangeable 52. 5lbs weights. I think that-s probably a safe cap for home centered dumbbell recommendations.
reply
Carole
It took me three days to complete this workout because of time or some -I have had enough-. My age is 73. Even though I broke down this workout, today my a__ looks better than ever. Lifted and full. Even though it took me three days to complete, I worked very hard.
reply
It took me three days to complete this workout because of time or some -I have had enough-. My age is 73. Even though I broke down this workout, today my a__ looks better than ever. Lifted and full. Even though it took me three days to complete, I worked very hard.
reply
Keith
Hi! I tried this routine today and I had a blast!
I'm 43, I work on cruise ships, and currently I'm in quarantine in my ship room. I decided to give this a try and I loved it. I'm short, skinny and I wish to improve my shape, strength, and overall form.
reply
Hi! I tried this routine today and I had a blast!
I'm 43, I work on cruise ships, and currently I'm in quarantine in my ship room. I decided to give this a try and I loved it. I'm short, skinny and I wish to improve my shape, strength, and overall form.
reply
Add a review, comment
Other channel videos
