Who says you can’t work your legs at home with minimal equipment?
Try this workout at your own risk. Looks can be deceiving. Try it as written below and repeat.
You’ll need a dumbbell (15-40lb), stand up bag (optional but best), mat.
Format: beginner reps / advanced reps
Dumbbell Squat 30 reps (no weight) / 30 reps (15lb-40lb.)
Jumping Squat 30 reps (no weight) / 30 reps (20-30lb mb or db)
Pulsing Squat 25-50 reps/ 50-100 reps
1 leg Lunge Pulse 25 reps / 50-100 reps
Switch Kicks 1 min / 2-3 min
Stand Ups 15-25 reps each leg / 25-50 reps each leg
Bridges w db 25 reps (10-25lbs) / 50 reps (20-40lbs.)
Single Leg Bridges 10-20 reps / 25-50 reps
Star Jumps 10-20 reps / 25-50 reps
Run High Knee 1 min / 2-3 min
Stand Ups (same as above)
Switch kicks 1 min / 2-3 min
Push ups (feet or knees ) 10-20 reps / 20-50 reps
Repeat entire program beginner 0-1, advanced 1-4x
Optional Run 2-5 miles or sprints 3 x 300 yards (6 x 25 yards, no rest) for advanced only, 30 sec rest between 300’s.
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