Today I have a great guest post to share with you, one that comes from former NFL Player, Forest Vance. Forest has a unique approach on how to build muscle and strength using just bodyweight exercises. This is awesome stuff. Take it away Forest.
Body Weight ONLY Leg Circuit (brutal)
by Forest Vance, author, Body Weight Strong
The legs can be one of the trickiest parts of the body to train when using JUST your body weight as resistance.
This is because they are made up of the strongest muscle groups in the body – and to truly gain muscle, you need to do higher resistance movements that are going to challenge you in a lower rep range.
Sets of 100 rep body weight squats are not going to cut it if getting strong and/or muscular is your goal.
That being said – it CAN be done, if you know how to set up your workout properly.
So to show you exactly what I’m talking about, I thought I’d walk you through an example of a leg workout from the muscle gain phase of my Body Weight Strong program.
You would start with an advanced single leg body weight movement. You can do a split squat or take it up a notch with a Bulgarian split squat where you have your back foot elevated. Do four sets of 5-8 reps on each leg. Pick a version that is very challenging for you and your fitness level.
The second exercise is a bodyweight hamstring curl. For this one start in a kneeling position and wedge your heels underneath a heavy object, put a sandbag on top of your heels, or have someone hold them for you.
The goal is to keep your lower legs from moving. Lower your upper body down to the floor and then press yourself back up. Keep your upper body straight and use your hamstrings for this movement. Do four sets of 5-8 reps.
Finally, finish off with this leg circuit. We started with strength in the beginning and now we’re going for a little bit longer time under tension. Do 20 body weight squats, 10 step ups each leg, 10 reverse lunges each leg, then 10 box jumps. Do 3 rounds of this circuit as fast as possible to finish off your workout. (note from Dennis: BRUTAL!)
So that’s a great body weight only leg workout for you to try. Give it a go and see how you like it. If you’d like more workouts like this along with a full progression system to help you gain strength and muscle, be sure to check out the Body Weight Strong program.
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Here’s the video of Forest Explaining the Exercises:
[ez_vimeo url=”http://vimeo.com/82554199″ width=”640″ height=”360″ portrait=”1″ title=”1″ byline=”1″ autoplay=”0″]
Thanks, and train hard –
Master of Science, Human Movement
Certified Personal Trainer
Body Weight Strong [sale ends TONIGHT!]