The MOST EFFECTIVE BODYWEIGHT LEG WORKOUT | At HOME | No Equipment
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- Опубліковано 3 жов 2024
- The best bodyweight Leg workout that can be done at home with no weighs, for ALL fitness levels from Beginners to advanced, both men and women with Alot of tips and alternatives to adapt at your own pace.
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FULL WORKOUT
WARM (As Shown in Video)
MAIN WORKOUT - all the Tempos are given in the video
(60-90s rest each Set )
1 Cossack squats 2 x 10
2A Tempo Squat 3 x 12
2B Tempo Bulgarian Split Squat 3 x 10 E.LEG
3. Elevated Book pistols (see alternatives in video ) 3 x 10 E.LEG
4A. Single leg Hip Thrusts 3 x 12 E.LEG
4B. Split squats 3 x 12 E.LEG
5. Curtsy lunges 2 x 10
6. Heel elevated squats 2 x Dropsets (10 x Till Failure)
7. Calf Raises 3 x 12-15
FINISHER
21-15-9 FOR TIME;
Squats
Jumping lunges
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pretty sure i can trust his opinion on leg workouts
James Therrien Right cause damn! Them jokers are tree trunks💪🏾💪🏾🦵🏾🦵🏾
he has naturally thick legs... his working out has only enhanced the muscular visual we are seeing. some people are like that. scottie pippin, usain bolt or allen iverson will never have legs that size.
Dudes is like 50% legs muscle...... im gonna aim for this butt im gonna need new pants
@@wellps812 good luck. usually shorter guys can build legs like this if they have some dégrée of body already.. someone like floyd mayweather would never have legs like this but anthony joshua for sure.
thicky AJ is 6’6”??
I have a feeling, a little inkling, that he never skipped leg day.
What was the first clue? 😜
he skipped upper body day
@@user-jb4hu7je5d he didn't skip that either lmao u silly
Also he didn’t skip steroid day
Nice Good 😂😂😂😂😂
What wheel chair do I buy after this workout
Lawd!😅
🤣🤣🤣
I'm dying over here😂👏
😂😂😂😂😂😂😂😂😂😂😂😂😂
lmaooo!!
When your legs start shaking on your way to the water after your workout
🤣🤣😂😂😂😂
This guys looks simple but are very intense
Facts 🤣
🥲
🤣🤣🤣
1:15 / Warm Up
2:15 / Cossack Squats / 2 x 10 / 1-2s tempo
4:12 / Tempo Pause Squats / ??? repetitions / 4s tempo, 1-2s pause, 2s up
6:30 / Tempo Bulgarian Split Squats / 3 x 10 each leg / 3s tempo
8:10 / Heel Elevated Pistol Squat / 3 x 10 each leg / 1-2s tempo
10:56 / Single Leg Hip Thrusts / 3 x 12 each leg / 2-3s tempo
12:18 / Split Squats / 3 x 12 each leg / 2-3s tempo
13:00 / Curtsey Lunges / 3 x 10 each leg / 2s tempo
14:48 / Heel Elevated Squats / 2 x Dropset ( 10 x till failure ) / 3-4s tempo
16:18 / Calf Raises / 3 x 15 / 2s tempo, 1s pause
17:38 / Bye Bye Legs Finisher / 21-15-9 Squats & Jumping Lunges
Good luck!
Love u
Can anyone explain what are we supposed to do in the last one ? 21-15-9 ?
@@midodupak677 I did 21 squats followed by 21 jumping lunges. Then you take a small break and do 15 and so on.
Another way I approached this workout was to do just one set of 10 reps for everything without a break, then rest and start again.
legend
thanks bro
I’ve never vibrated this much in my life
Brooooooooooooooo😂😂😂😂 i thought it was only me now i know how my phone feels
😂😂😂😂
underrated comment
That's what she said
I wish people could just be fit without dieting and working out ??
The most impressive thing about this guy is his humility.
It's pretty easy once you understand that humans ain't shit.
And his legs xd
@@intjlifter9347 Jealous
@@jackzini7870 well he is true tho
👍👍💪💪
Key takeaways:
1. Time under tension
2. Train hamstrings and glutes
3. Squeeze like it owes you money
3. What my gf always do
@@Amr_D ha nice
This guy is looking like that jacked cop in "Cloudy with a chance of Meatballs"
FLINT LOCKWOOD!!!
Oh hell yeah !
He actually does lmao
Swear to gosh 😂😂😂
hahhahaha😅🤣
This was the best leg workout I’ve had since the gyms closed.
Obi got them comic book superhero legs. Impressive.
“I am squeezing my quads like it owes me money” 😂😂😂😂
I just tried this workout. I have reasonably strong legs and this was incredibly brutal.
Someone put this video on my gravestone if I don't make it through the day.
thats the word brutal, a challenge to the mind
I have stick legs god im gonna die
Did it work?? How did it go
🤣🤣🤣🤣🤣🤣🤣🤣🤣
OMG!
R.I.P. me 💀
Seen a lot of body weight exercises for legs over the years but this is probably the best I have ever seen. Heed his advice this guy knows what he is talking about and does an excellent job explaining.
Awesome. This is not just a complete leg workout, but many injury prevention exercises for the knees!
I don't know but i can't get over the idea of how big his legs are
Facts....
😂😂 Great comment
This comment perfectly summarize why i’am a subscriber ...impressive😍
Bro they’re like giant drumsticks you get at Medieval Times
I see you have some folks with peas brains going bananas!! But his legs isn't an ideal, they're actually big!! You may can't get over the ideal of your legs getting that big!! But FACTS isn't an ideal!!
I did this workout 2 days ago and my legs are the sorest they have been for a long time. I am a d1 athlete & it has been hard to train properly without a gym. this one is a real b*tch. Thank you
Anna Selin good feedback. That’s what I’m looking for. I miss the gym so much.
How long did it take?
Same
@@catherinel5495 48 hours.
Does it work the back of the Quads too?
when squats are his warm-up but squats are your workout..
I said the same thing. Gave up all my hopes and dreams
🤣
like seriously!
I'm fxcked😭
@@jaleru 😂
Amazing! I really felt this workout the next day. However, I realised that you need to adjust your diet, because exercising alone is not enough for proper gains. I ended up getting personalized diet from Dietarize. They even provide an home workout plan, but some exercises are really hard to do. Still, I made a decent progress. Happy exercising to all of you!!
You realised that after you did this workout and felt it the next day that you need a proper diet..
How do you expect gains after doing this workout the first time.
Just found this today; it’s absolutely perfect for getting in a leg day when you can’t load your spine with a bar for squats.
did not expect this to be easy, but did not expect to drown in my own sweat either
This guys humility is what impresses me most.
2020 Goal: whatever this dude says about legs and hams!!!
Facts he legs look cool af...This is my online training
you will never look like that because you dont take steroids. He has a great physique and works hard but ya steroids so take what he says with a grain of salt
@@grahamsmith3186 ppl always accusing others of steroids how u know he aint natural
@@marcusmvpgoat1236, sponsored by gymshark and just by looking at him
Mr Hard Apple mate he's natural 😂
Wish he did the full workout and warm up instead of editing through it, like we're doing it with him
Facts
yeah this workout would’ve been better when he did it while instructing
I just tried this workout, and as a somewhat beginner to leg workouts, I could only do about half of the entire routine. Still, I could already feel my legs buckling from the burn lol. This is just what I needed, a legitimate leg routine without weights that minimizes injuries and maximizes results. I can't wait to keep building on this and make it through the entire routine. Thanks for this Obi.
They need to offer you a major role in a movie. Your body is sick... you never miss a beat. So blessed! ✊🏾😁
I did this and couldn’t run for 4 days, this will shred your legs
I’m already in pain and he hasn’t even started the workout
🤣😂 u a mess
😂
I keep delaying my leg workout because I know it's intense 🤣🤣🤣
@@ashleytillman8828 same
I have had knee pains ever since I was a little kid. I was going to take an ibuprofen 20 minutes ago for another flare up but decided something different. Your exercises, while difficult for me, took it away 10 minutes in… and I’m saying that as an ex track runner! I thought I was decently strong for my size but this challenged me a lot. Thank you!
This is literally so worth it... it hurts as if you've actually been to a gym using weights
Obi your leg workout is hard but great. Not to mention your the only UA-cam trainer who is keeping it real about needing weights to get bigger legs.
Me: Slowly gazes at the thickest book on the bookshelf
Book: Don't even think about it...
He’s probably had to register his legs as deadly weapons😂😂😂 crazzy hahaha
I DID IT THROUGH THE ENTIRE VIDEO AND I ALSO DID "BYE BYE LEGS", I'M AFRAID OF WHAT WILL HAPPEN TOMORROW
I legit fell down at the end during the finisher. Legs are shaking. Great stuff. Thank you!
When it comes to legs...your the man! 💪🏼🤜🏼
I love how much "brace your core" comes up in these videos.
This is the closest I’ve felt to being at the gym
Dude got legs straight out of street fighter I'm definitely doing these workouts.
been following Obi thru COVID and being a regular at the gym (weights) for decades, I'd say this is a more advanced type of workout. If you're new to working out, you will suffer- take his advice and take your time. Thank you Obi- till the gyms open up again!
Yes Obi! I love your finishers that seem so simple that you're like 'yeah for sure I've got this, no problem' and then halfway through you're regretting every single life choice that led you to clicking on this video. You should have seen the state of those last 9 jumping lunges I just did.
Lmao this reminds me of that teen titans go episode with the legs. His legs are unreal.
Look at those legs LOOK AT THOSE LEGS there amazing !!! 😂😂😂
@@airrreekayjones28 i can here that 😂
They're AMAZING😂
Great workout Obi I tried this today couldn't finish the finisher, legs were totally gone after first set of 21.
Thx man im still doing this and i can now do almost everything. With crossack and courtesy i do 2 x E. Leg.
My progress went a bit slow but even so i noticed that i gained strength every week. Now a little more than 1 year later i can do everything besides 4A and 4B.
Since the last two months i grow fast and next week i will add 4A.
definitely the best bodyweight leg workout I've seen on youtube
He has Vageta's body...
IM GONIG TO TURN THIS PLANET TO STARDUST!!!!
Vegeta*
Super Vegeta the best Vegeta
One: COMPLETELY amazed by your legs.
Two: I’ve been stressing a lot about maintaining mass on my legs without heavy weights since the gym is closed. I just started feeling great about my body. Anyway, today I decided to let it go. If I continue to lose mass then hey I guess I can’t do anything about it. And then a few hours later I found this video. Hmm😏.
Did this workout help keep mass? Or did you find something that did from home?
@@hammertimez717 believe me bro do this leg workout 3 times a week its op
Pistol squats are always the most challenging leg workout I've ever failed at🤣. Anyone?
I can follow allot of his workouts- but sadly my knees just can’t deal with the dreaded pistol squat.
Ditto...sssooooo frustrating😡😡😡
Hold a weight to balance yourself trust me it helps
@@youngmelo2335 facts
@@superg3962 my knees feel like there going to explode into peices..variations help a bit
i only do half the workout ... i just cant lol
What I like about this is that he tells you you can't get big legs from this. I mean that's pretty common sense but some UA-camrs love to be a clickbait for newb views. This was great. Thank you
This workout is a real killer. My glutes are still sore 2 days later. I just finished his mobility workout. Friday is leg day again because I really needed that recovery.
This workout is a keeper, even when the gyms reopen. The tempo thing is wicked. Quads sore, Hams very sore, Glutes destroyed. Thank you, Obi, for an interesting and worthy challenge.
Bruh, we love you’re workouts and passion. Thanks and stay blessed!
you start regretting the excercises while your doing them but the satisfaction after your done, nothing like that feeling
A Superb workout. It has worked wonders for my lower back and glutes. Doctors told me a long time ago that I had arthritis in base of spine and that was causing the problem. 22 years later I went for x-rays again and they didn't show any arthritis. This workout and especially the pistol squats have really hit the spot and made it massively better where nothing else worked before: and I tried all sorts. Obi's advice about external rotation of thigh as you do the pistol squat is very important : an amazing insight. Also the way he gives various gradations of pistol squats if you are not strong enough. Thanks Obi. I use the chair version. What I add is that I do the yoga posture with palms in front of chest and pull shoulders back; then rotate the thigh outwards, neutral spine, brace the core (i.e. tense abdominals and glutes) then do the squat. When I concentrate on all those things and do it, I can do only five, but I feel the benefit a day later. I once was paying a lot of money for physiotherapy and they didn't get to the problem. I have this video on UA-cam for nothing and it has changed my life, honestly. This man knows what he is doing and he can communicate it well to others- jolly good chap. Thanks Obi.
switched the routine tempo up to be more explosive (i’m an american football linebacker) and i’m struggling to walk a few hours later, great workout, shout out you bro, you’re a beast!
When you said bye bye leg finisher my heart just sank 😂
I can't recommend the Agoge diet enough, that stuff helped me gain so much muscle.
Being that strong and big and practice boxing and getting fast punches and mobility that’s a op man
I mean if he add boxing practice
For us more mortals just start with 1 set of each exercise or 3 sets of a few exercises. Not everyone can make this kind of time commitment so make it work for you.
Obviously Obi is someone to listen to when it comes to legs. I mean just look at those monsters! Well done sir
I showed this to my legs
Now they’re in a wheelchair
Lmfao
😂😂😂😂😂
ya, no crap... keep going though!!!! :)
Hahaha! 🤣🤣🤣
Beast of a session bro! Keep them coming! I will be purchasing one of your programs for the gym whenever they open up!
first time doing this… i almost threw up at the end but man did i feel a huge pump in my legs. appreciate it man! 💪🏽
I've been doing leg workouts for a while and they are getting smaller instead of bigger
I understand that it has a lot to do with my diet and with the amount of protein and other stuff that I eat, but this is a lot harder than I thought
Step #1 for me
Learn how to balance like this guy
for those looking for feedback, i did this exercise at least 5 days a week, for 1 month , I can confirm that this exercise proves results :)
What kind of results?
@@danny5365 the good kind.
You cannot really do that 5 days a week for 1 month, it's impossible. I tried this today and I nearly cannot move and after working out I felt like I wanna throw up. If I did this 20 times in one month the muscles wouldn't even have time to repair themselves from the damage done by the workout
nikoo lmao I don’t even know if I can do the whole workout, I’m super out of shape
I'm with Niko, you cant do this more than 3 times/week.
The Agoge diet is truly something else, do not know why, but somehow it worked better than anything else I tried for growing muscle.
time to build that beach body.. hopefully no more covid shit next summer
I did the crossack, too easy.
5 min later tried to walk the stairs, impossible...
probably one of the best at home leg workouts you can do. Works all the right muscles with the most effective excersises. Ive been doing this and I am a d1 baskteball player definetley helps if you think its too easy I reccomend doing it 2 or 3 times. I tried it once and legend says i havent been able to move since
My wife thanks you for my improved glutes. I've been doing this 3x a week for 2 months now. BIG improvement!
just finished this. can’t feel anything below my waist LOL
He doesn't skip leg day for sure! lol Keep up the great work!
Hey Vin, just discovered you - what a superb workout with lots of useful info! 👍 And man, you have a pair of astonishing quads!
One of the best home workout for legs progressions I've ever found on the internet not just yt. Well done sir!
Obi-1, you are the leg master, thanks for sharing this great routine. I have weak knees from my former military days and your drills have made a big difference.
Just what I needed during lockdown. Love that it requires little to no equipment or a lot of space. Thank you for this you have no idea how helpful it is!
This was no joke, legs are smoked.
i couldnt even motivate myself to stand up to get sth to eat from the fridge
19:04 "as this is *quite* temporary" 😭😭😭
for him it is cause hes so big but you can still look very good doing this kind of workouts
He is my favorite dude for leg day. He looks good all over, but those legs can not be denied.
Somebody told this guy to never skip leg day when he was little
This is what became of him
Man you trying to murder me or something?? How the hell am I supposed to get through more than half of this workout? 😂
Obi opened my eyes to new styles of training and it is amazing!
It would be very convenient just to follow the whole training along you, rather than watch a bit, pause, then continue... Awesome exercises but inconvenient format
I usually just write down the sets and reps, then use the video if I ever need to check how an exercise is done
I guess to each his own i didn't mind it too much cause my legs got a bit of break😂 and i watched it before i started the workout and got a rough idea
@@bustertornado5433 how much reps and sets do i do for each of these?
@@gildardo2659 yoy can do 3sets 12 to 15reps or 30secs x 5
been doing this workout for 3 months now and my legs doubled in size, big respect to this guy
How long did this workout take you at the start?
@@fakes7270 honestly, it takes around an hour 15mins to finish but sometimes i need some extra rest and then it can reach up to 2 hours
@@cagreti2891 damn, ty
“March just felt…weird?” is the best explanation of 2020 I’ve heard
This was an absolute KILLER. Just finished it in 1 hour and burned 400 kcal
Sorry ana but you didn't burn 400 calories ☹️ unless you HIIT it and even then.... But you still worked those legs so 👍🏾
Tooshlong I’m not sure how accurate apple watches are but according to my Apple Watch I burned almost 400 calories doing this workout and I didn’t even complete all of it. So she could have definitely burned 400 cal.
Remind me not to owe this guy money😟 hope his legs paid him already
This dude has basketball's stuffed in his thighs.
You may not be able to get huge legs at home with these exercises. But for the vast majority who haven't really trained legs, before or recently... This will lead to some real development for sure.
Great video and the timing couldn't be better. Today is my leg day, stuck inside for months without proper weights and frustrated trying to get a decent workout. Better yet, I can see from you the results of working out legs. Thanks for the tips. Much appreciated 👍👍
Me Looking at his Legs:
"Are those LEGS?" 😂😂😂
Like damn.. LOL Are those even Legs bro?
Those are HUMONGO..
His legs are like.. a WHOLE OTHER body..
like damn... lol
My G looks like a muscular version of Preacher Lawson 😂😂
😂😂😂😂💔
Considering Preacher is already muscular 😂😂
@@ebuks505 exactly 😂😂
This workout kicked my ass. thanks! and thanks for the motivation.
You are the best trainer for home workout I have ever seen.
Just tried this. I can confirm this man is a maniac.
This workout is deadly asf had to give up felt like puking and passing out
Warm-up: 1:13
Cossack-Squats: 2:13
Tempo Pause Squats: 4:13
Tempo Bulgarian Split Squat: 6:30
Split Squat: 7:30
Alternatives:
Heel Elevated Split Squat 7:30
Seated Pistols (Box Pistols): 9:17
"Squeezing my quads like they owe me money." Bahahah!!!!! Great video, awesome tips. Thank you!
Obi I have just finished this workout and I'm going to run an additional 5km now. I don't know how my legs are going to cope but this was very much worth it. My legs have never been pressurized to this extent, thank you for this !!!!!!!
Did you finish the run lol? Able to walk the next day?
Did this yesterday pretty much to the tee. Just skipped the plank walk warm up. Was hard! But so good. Done loads of leg workouts since lock down and this is definitely the best one.
And my gluteus and quads are absolutely destroyed today!