LEGS - Free Weights & Calisthenics Workout for Quads/Glutes/Hams/Calves
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- Опубліковано 30 вер 2024
- Complete workout for legs & lower body targeting quads, glutes, hamstrings & calves. A variety of exercises/load/intensity for strong legs & hypertrophy/muscle mass building of lower body.
0:25 Squat Variation Front/Goblet/Zercher (Quads/Glutes/Hamstrings...)
2:08 Stiff Legged Deadlift (Hamstrings/Posterior Chain)
2:49 Reverse Lunges (Quads/Glutes/Hams...)
3:20 Glute Bridges (Glutes/Hams...)
3:46 Reverse Hypers (Glutes/Hams/Posterior Chain...)
Calf Raises
4:01 Donkey Calf Raises & Standing (Gastrocnemius Focused)
4:29 Seated (Soleus Focused)
4:45 Summary
The main Move (Squat Variation - starting Exercise) refers to "1. Back squats or Front/Goblet/Zercher" and to possibly switch from time to time, also depending what Equipment there is available. Front loaded Squats are performed here (with different Variations) not only because I think they're great and like doing them, but also works more naturally with other types of Equipment and Set-ups (& not necessarily requiring a Rack). For a Back Squat you'll probably want a squat Rack, it's difficult to train heavy Back Squats without a Gym or a Squat Rack.
Thanks for the Support! More categorized Workouts & Workout Motivation on the Channel. - Спорт
The only authentic man on youtube that gives so much inspiration... the fitness game has a king
Yes Kris is quietly effective in an internet awash with flashy salesmen.
Thomas SE No doubt, uniqe in the fitness industry😎🔥
Thanks for watching! BACK or FRONT SQUATS? Read below.
Squat Variation Front/Goblet/Zercher (Quads/Glutes/Hamstrings...): 00:25-02:07
Stiff Legged Deadlift (Hamstrings/Posterior Chain): 02:08-02:48
Reverse Lunges (Quads/Glutes/Hams...): 02:49-03:19
Glute Bridges (Glutes/Hams...): 03:20-03:45
Reverse Hypers (Glutes/Hams/Posterior C...): 03:46-04:00
Calf Raises:
Donkey Calf Raises & Standing (Gastrocnemius Focused): 04:01-04:28
Seated (Soleus Focused): 04:29-04:44
Summary: 04:45
BACK SQUATS or FRONT LOADED SQUATS?... And so there's no misunderstanding to remove or replace one or another because this and that is "better", I make another answer here from a question I just replied to;
The main Move (Squat Variation - starting Exercise) refers to "1. Back squats or Front/Goblet/Zercher" so there's a choice between them (and/or switch switch variations from Time to Time), also depending what Equipment there is. I'm illustrating Front loaded Squats (with different Variations) not only because I think they're great, but also works more naturally with other types of Equipment and Set-ups (& not necessarily requiring a Rack). For a Back Squat you'll probably want a squat Rack, it's difficult to train heavy Back Squats without a Gym or a Squat Rack.
Go for what you like and prefer in YOUR training. Gym, Home or Nature... as long as you do the best you can with what you have.
Thank you
And listen to yout body
No BS intro, No Clickbait and STRAIGHT TO THE POINT. This is my new favorite fitness channel!
never fails to motivate me!
The best personal training coach on UA-cam
Copy/
The only UA-cam Channel i trust.
Most people be likw: "I can't afford a gym membership to go and work out!"
CWTraining: "Hold my boulder."
Good stuff as always. Anywhere, any time, with anything and a little bit of thought and your gym appears.
You can to buy a bar and two plates for beginning, then after you can to buy more things🙌😎
Yea you can do so many exercises with just one boulder that it's hard to imagine
@@rokbleki3929 yes
@Rashed Arman I too don't have any fancy equipments neither I can afford supplements but have a nearby hill near my house where I go for sprints and do workouts like this .
And good thing is all range of weights is available because there are rocks from 10 kg - 2000 kg .
How much you can lift it depends on you .
I started from a 25 kg small rock and today after 7 months of sprints and lifting rocks I can lift 50-100 kg rock and throw them .
While deadlift with 150 kg boulder with 2 sets .
I am pretty muscular and have very good crushing grip strength because if this workout and gains are better than gym believe it or not .
Plus I have a solid core and ripped legs because of hill sprints and it's a 30 -60 degree inclined hill and i myself can feel the strength in my whole body .
I think it's way better than killing your internal organs on supplements but workout is very hard and intense daily .
@@abcdwxyz5391 woah. Whats your routine bro?
I have the biggest respect for this guy and his channel. Thank you so much for every video you've put out. Helps me so much.
Tomorrow's leg day woohoo
Basically you are taking advantage of gravity to have that beautiful body. How can anybody have excuses watching this inspirational workout? THANK YOU
Another quality video from The Master 🙏 thank you for sharing brother! 💪🏻
King of calisthenics is back again.... Love from India kris
Do you do any stretching? If yes can u share your experience, please?
3:24 Again this invisible woman ...
What?
It's there if you subscribe
😙
😂
Hi Chris. Really glad you upload a new vid. Just i'll really appreciate you do a video on how to muscle up and front lever please. I'm a heavyweight and it's a been a long time since i started training these two movements. Wish you the best
Great video, as always! Thank you, Kris!
Awesome 😁💪
always leave a like !!!
El maestro volvío con todo!
You're by far the best Calisthenic motivator on youtube man, thanks for making your videos. God Bless.
That calf raise set up is smart! Got inspired and made one myself as well thanks for sharing!🇸🇪
You can sit on a chair and do seated raises with some weight on your legs
Are so many reps really necessary? I mean, I prefer strength-power ranks, except in muscles as soleus which are made for resistance efforts.
I am not a fan of romanian deadlifts either, they seem too dangerous for my low back, I think there are safer ways to work hamstrings.
Anyway, C&W Training always inspires me, I have been watching his videos since 2014, and he was who inspired me to start my own workouts. Thank you very much, my friend.
Great to hear that man :) And thanks. As you say, it's a preference thing to train for strength/power "only" or balance it in workouts or between them, to switch from time to time. Some like powerlifting more, some like bodybuilding more etc. The ranges are indicative, and to get an idea of balancing rest etc. Although the main moves are pretty much 4-6 reps, around 8, and as low as down to 5 (if using the lower range). So of course there is a strength-power component too, specially if keeping the main/first squat (& with a few more sets) with for example 5x5 or even 4x5.
Then there are some higher ranges for calves, reverse hypers & bw glute bridges. Also these can be of course be varied with other ranges too.
Overall, it's a preference (and for what's "necessary") and good to use variation, not only in exercises but also workout intensity. Personally I like to do even 2-3 reps from time to time for the basic heavy compounds. Just go for what you like the most and what you feel works best for you. Thanks for following since 2014 and I wish you the best with your training.
Consistent form & function!
Kris will never disappoint!
Great training, truly inspirational. Thank you
Seeing you squat with them boulders is so nostalgic! I hope my channel can inspire as many as yours oneday 💪🏻🙏🏻
No excuses.
You are always bringing the best content!
Tack så mycket Kris :-)
Gracias por los subtitulos hermano!!! Thanks for the subtitles bro !!! 😊✌👏💪🔥
Good workout
Rocky 8. Mountain calisthenic training
We mess u man we're u ben متابعك من الجزائر
Captain america but swedish
Buen video
Спасибо, это здорово мотивирует!
Kris back at it again with another upload!
Great routine! Nice idea with using stones/heavy backpack instead of barbells!
Can you share music name?
I am out of words 🙏🙏🙏
I am going to do this routine in the afternoon.
You super, bro!!! Go make new motivation video??? I want it.
Great content as always! Have been a huge fan of this channel since I discovered it last year. Is there any calisthenic athletes or weightlifters you follow for your own motivation Kris?
I always watched your videos, it helps me. Thank you.
Great video as always.
There’s no excuse not to exercise.
Great weather as well for working out.
Ottimo ! Grazie !
Awesome..
In love with ur reverse hyper set up did you make it yourself?
Красавец!
I hope my ignorance doesn't bother you folks but let me ask... which one of these work the posterior muscles of the leg?
Hello. I added a comment (pinned comment at the top) with a little more information on muscle groups and how the video is built up. Hope it helps.
Everybody's gangsta until Kris shows up in the room.
Pure videos like this have already subbed
I like that you can do it at home too. Great vids
Пошёл делать! Спасибо, отличный комплекс👍🏻
Eres una bestia bro regresa a subir mas videos
good to see you back mate love your videos
Inspiration for all of us bro !!! 🙏👏💪
I used to follow your leg routine you posted where you were working out in front of stadium. It was good.
Thanks man, great to hear that.
Number One man awesome video
Awesome workout thank you
Lit Bro 💪💪
Excellent workout 👍
Kris you are awesome.
Класс ! Отличная техника!
🇧🇷 Araranguá -SC
Nice vid like it!!
I'm a zercher
You're the best always+
Respect..! 👍
Thanks Kris!
tell us about your diet chris
💪🏻Kris ......Nice video as always....When are you going to make a video on diet sir?
Kris Karlsson is worldwide famous now. He deserves it, he worked very hard to reach this level and we love him. We don't know much about him his private life and actually nobody cares coz the most important thing is that he helps us all through his videos.
We love you Kris thank you so much bro.
Greetings from Paris...
TOP
Best
Who saw Juji and Tom’s video about Zercher Squats ?
i miss your vids boss how are you
Hey dude! Whats goin on? You should add more exercise on adductors & abductors, anyway good vid:0)
Maybe the best to ever do it
BOSS.
Sir make a video how to pushups convert from wrong way to right way sir and chest shoulder and triecps even wide pushups sir I want to start calatheticss sir plz support me sir
Thanks .. can u share with us your diet programme.. Thanks a bunch and keep up the hard work ..you're my inspiration
Crack!
Just done leg day this morning...then watching this video right now.. Such an inspiration bro!
Amazing
The guy is fit handsome and blond...
Do you think you need weights for muscular and pretty strong legs?
Love this guy! Changed my entire workout routine with his videos!! Thank you!
I love calisthenics, these are just simple and exactly what I need for lower leg muscle build.
This... is one, if not THE, best channel i've seen, still 0 words, still 100% good content
Great video and exercises imo! :) The volume of the workout is to high imo unless the RPE is like 5 or 6 all the time.
Plzzzzzzzzzzzzzzzzzzzzzzzz sir
Could you share a link or name of the sound which is playing behind of the video?
Круто👍🏻
lost track after your most recent hiatus but these recent videos are worth the wait. Inspirational.
Great workout dude and great video, i would just add some stuff for the tibialis anterior.
Sempre com muita qualidade e direto ao ponto. Obrigado pelo excelente trabalho. E por nós proporcionar seus treinos
U really inspired me...massive loads of respect...
Thanks so much loves from Perú,also do a q/a video!
Does Zercher Squat has a strength carry over to Back Squat? And what is the approximate weight difference between them?
Zercher would be around the weight of a barbell front squat. Not sure about the carry over to back squat.
@@CalisthenicsWeightTraining Thanks for answering!
Chris, what about your food? Thank.