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Leg Blast at home (no equipment)

A 25-minute bodyweight lower-body class: three rounds of squats, lunges, bridges, a wall sit and calf raises.

Level
Beginner
Duration
25 min
Equipment
No equipment, Mat
Access
FreeClass
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Who it’s for: Beginners and anyone training their legs at home with no equipment.

All the main lower-body patterns with nothing but your bodyweight and a wall: squats, reverse lunges, glute bridges, a wall sit and calf raises. Each exercise runs for 40 seconds with 20 seconds to change over, three rounds through, with a minute’s rest between rounds.

Without weights, tempo is what makes it work: lower slowly, for around three seconds, on the squats and lunges, and squeeze at the top of every bridge. Hold a wall or chair for balance on the lunges if you need to. When three rounds feel comfortable, add a fourth.

What the session involves

  • A 3-minute warm-up
  • Five bodyweight exercises, 40 seconds on and 20 seconds off
  • Three rounds, with 1 minute of rest between rounds
  • A 2-minute walk and stretch

The session

RPE is how hard an effort feels, from 1 (very easy) to 10 (as hard as you can go).

  1. Warm-up

  2. Main set

    3 rounds, 1 min rest between rounds

  3. Cool-down

    • Walk and stretch
      2 min

Before you start

  • This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.

Related

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