15 best no equipment upperbody omicron lockdown workout? Look no farther than these top bodyweight exercises for legs if you’re seeking a workout that develops muscle and burns fat at the same time.
Leg Day should not be skipped.
For years, this has been the slogan in almost every fitness setting, from weight rooms to studio sessions to the pages of Fitfashiongroom. While that’s a nice message, if you only consider one form of a workout when it comes to training your lower body, it’s pointless. Leg day is often associated with programs centered on big barbell back squats or weighted deadlifts, followed by rounds upon rounds of reps on exercise machines. Even if you don’t have access to a gym or any weights or equipment, there are plenty of ways to strengthen and even bulk up your lower body.
Switching large loads for high volumes is one way to train your legs without using weights. You’ll be able to challenge your lower body to gut through the prolonged sets and improve muscle endurance by increasing your rep counts. Set a timer, work with several tough protocols, and reduce your rest time to increase your heart rate. If you don’t have a squat rack or a bench to rest on, it could be easier to break unhealthy workout habits.
There’s more to amazing gear-free workouts than that. You can still squat, lunge, and hinge without your weights, but you’ll have an easier time working in multiple planes of movement when you’re not encumbered by barbells and other fixed loads, which is essential for a more well-rounded workout, enhancing your athleticism, and mimicking the actions you perform in real life outside of your training plan.
However, those advantages aren’t even the finest aspect of starting a bodyweight program: These circuits may be done anywhere—in your living room, a hotel room, or a park—as long as you have about six feet of floor space and an elevated platform (like a bed or box) available. As a result, these exercises are the ultimate no-excuses leg burners.
According to Marine, these 15 best no equipment upperbody omicron lockdown workouts are the greatest of the best. Incorporate them into your usual leg routine. You can also use them as part of a bodyweight conditioning circuit. Do 3 to 5 sets of 20 reps every exercise if you wish to do the circuit.
15 best no equipment upperbody omicron lockdown workout :-
Squats
“The squat is the finest exercise for building strong legs and a solid buttock,” Marine explains. “The quadriceps, glutes, and core are the key muscles worked.”
How to do it: Squat with your feet hip- or shoulder-width apart, then press your hips back as if you were going to sit on a seat behind you. Allow the knees to bend while the hips thrust back until you achieve the desired depth. To prevent the knees from passing the toes, keep the shins upright at the bottom of the squat. This means that the depth will vary based on the individual’s anatomy, mobility, and lower-body strength. Your terminal range is when your knees begin to slip forward.
Jump Squats
“Squats are fantastic, but the jump squat will significantly boost the intensity of the exercise,” Marine explains. “This plyometric workout targets the ‘fast-twitch’ muscle fibers in the legs and raises the heart rate, increasing calorie and fat burn.”
How to do it: Simply drive your hips back as if you were doing a squat, then add an explosive straight-up jump, landing softly and silently. The landing position should be identical to the beginning position.
Lunges
“When you’re in a lunge stance, your hips are essentially split in half, which requires a lot of stability,” Marine explains. “The glutes, quads, and hamstrings are the main muscles engaged, but the hip stabilizers also play a key part in this exercise.”
Step one leg backward and bend both knees to a 90° angle from a standing position. It’s a good idea to pause in this posture to double-check your form. Make sure your front leg’s shin is upright and the knee does not pass the toe. Make sure your torso is tall and vertical, as many people have a tendency to hinge or slouch forward. Drive the heel of your front foot into the ground and stand up to your initial position when you’re ready to switch legs.
Jumping During Lunges
“We can add a jump to a lunge the same way we can add a jump to a squat,” Marine explains. “Before adding any plyometric movements to this workout, make sure you have mastered the lunge.” This will target the same muscle areas as before, but with a greater emphasis on fast-twitch muscle fibers (fat burners) and an increase in heart rate.”
How to do it: Begin by doing a regular lunge. Jump up in the air as you switch your legs and land with the opposing leg in front once you’ve reached the bottom of the lunge. Always land softly and quietly, like a ninja.
Side Lunges
This is the lateral version of the linear lunge that we previously described. “Now since you’re moving in a lateral plane rather than linear,” Marine explains, “the key muscles at work here, which include the glutes (medius), quads, and hips (abductors), will be addressed a bit differently.” “It’s critical to include exercises in your program that move in all planes of movement, particularly the legs, because our bodies move in a variety of directions on a daily basis, and training simply in vertical or linear motions patterns are ineffective.”
Step one leg out to the side and envision yourself seating into a squat on that leg, while the stationary leg straightens into full extension at the bottom of your lunge. Switch
Sumo Squats
“Muscle groups like the adductors, as well as the quadriceps and glutes, will need to activate significantly greater hip and groyne activation in this form of the squat,” Marine explains.
How to do it: Stand with your feet wider than shoulder-width apart and your toes slightly turned out (like a sumo wrestler). Allow the hips to drop toward the heels and the knees to drive out while keeping an upright posture. At the bottom of the squat, it’s still vital to keep your knees behind your toes and your shins vertical. Push your heels down and out (as if ripping the floor apart) and your hips forward to a fully stretched stance to stand up.
Glute Bridges
“This is a posterior chain-only exercise that is ideal for anyone who is unable to squat or lunge owing to a variety of problems,” Marine explains. “The glutes, hamstrings, and lower back are all targeted in this exercise.”
Start by lying on your back on the floor with your knees bent and your feet flat on the ground about shoulder-width apart. Raise the hips off the ground while pressing the heels into the ground. To avoid arching in the lower back, squeeze the glutes and keep the abdominals firm at the top. After making sure your shins are upright, return your hips to their previous posture.
Supine Leg Curl
“This exercise works all of the same muscle groups as the glute bridge, but with the added flexion and extension of the knee, it puts a lot more stress on the hamstrings,” Marine explains.
Starting in the same position, lift your hips off the ground and stretch your legs, then draw your heels back under your body using something slippery under your feet (socks or a towel on a smooth floor).
Bulgarian Split Squat
Standing two feet in front of a step, extending your left leg back, and placing your foot on the step is how to do it. (Hold a dumbbell in each hand if desired.) That’s where you’ll begin. Keep your shoulders back and chest up as you drop your body as far as you can (or until your knee hovers just above the ground). To return to the beginning, pause, then press through your right heel. That counts as one rep.
Quadraped Hip Extension
How to do it: Get down on your mat on all fours. Lift your leg into the air, keeping your right knee bent at 90 degrees and your right foot contracted, until your body forms a straight line from shoulders to the knee. Pulse your thigh up and down a couple of inches from here. That counts as one rep.
Rear Foot Elevated Split Squat
Start by standing on your right foot, bending your left knee and elevating your foot off the ground. Bend your right knee and extend your left leg down until your knee is a few inches off the ground (a bench or block can be used as a guide), keeping your arms stretched out in front of you for balance. Slowly return to the beginning. That counts as one rep.
Reverse Lunge
Standing with your feet hip-width apart is the best way to start. With your right leg, take a step back and lower your body until your left knee is bent 90 degrees. To stand, push through your left foot, then repeat on the opposite side. That counts as one rep.
Single Leg Deadlift
Standing on your right leg with your right palm facing your thighs is how to do it. Lean forward until your torso is parallel to the floor, extending your left leg straight behind you. Return to a standing position by driving into your left heel. That counts as one rep.
Single Leg Glute Bridge
Lie down on your back, arms out to the side, knees bent, and feet flat on the floor, hip-width apart. Bend your left knee and bring it toward your chest, keeping your leg at a 90-degree angle. Squeeze your glutes to lift your hips off the ground evenly, then descend them. That counts as one rep.
Skater Jump
How to: Jump a few feet to your right side from a standing position. Land on your right leg, bent in front of you, left arm at your side, and right arm lifted, elbow bent at 90 degrees. Rep the movement on the opposite side by jumping onto your left foot and doing the same thing. That counts as one rep.
