17 Min Home Leg Workout Routine – Legs Thighs Buttocks Workout for Women & Men Lower Body Exercises - Leggings Are Pants - 17 Min Home Leg Workout Routine - Legs Thighs Buttocks Workout for Women & Men Lower Body Exercises
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17 Min Home Leg Workout Routine – Legs Thighs Buttocks Workout for Women & Men Lower Body Exercises

17 Min Home Leg Workout Routine - Legs Thighs Buttocks Workout For Women & Men Lower Body Exercises

17 Min Home Leg Workout Routine

Coach Kozak and Claudia and this is 17 Min Home Leg Workout Routine Legs Thighs Buttocks Workout for Women Men Lower Body Exercises a leg workout this is a great workout for both men and women and the only equipment required today is a pair of dumbbells I am going to be using a plyo box for one movement you could use a chair or nothing at all it’s totally up to you and just follow along with me for all of those beginner modifications and follow me for the intermediate to advanced exercises there’s no warm-up required for today’s workout but if you’d like to do one get the blood flowing you go ahead and click up here to start a quick five minute warm-up otherwise I think we’re ready to go let’s go we’re going to burn out these legs I’m excited we are going to need our dumbbells footwell I’m going to need my dumbbells for the first one Claudia’s going to go without so that’s the difference between our two modifications on this one it’s a combo movement we’re getting right into it we’re going to go squat feet shoulder-width apart butt back head up chest up up and then we’re going to do a reverse lunge step back drop that back knee till it gets to a 90-degree angle back to the Squa opposite leg reverse lunge good so you decide which one of these two variations is right for you today whether you’re going to use some dumbbells on this one whether your body weight is enough for you you go ahead and make that decision now we’re not going to count any reps today so it’s all about you moving at a pace that you feel comfortable with push yourself but at the same time make this workout your own just trying to get in as many reps in as you can and this a lot of time period the goal really on both of these moves is to put that weight back in your hips so both on the reverse lunge and the squat you really want to sit back drop that weight straight down keeping a lot of the weight in your heels also important to keep your keep good posture shoulders back head up chest up good breathe getting as many as you can this is a brutal one to start the legs with no kidding I was just thinking I think of the exact same thing right into it today hey we’re going hard and we’re going fast I can be easy around the bush here not gonna be easy but it’s gonna be worth it let’s go for five four three –

Leg Workout Routine

one nice okay you are going to need those dumbbells for this one next one I’m gonna do a stiff leg deadlift feet shoulders apart little bend the knees head up chest up kick your hips back I’m gonna go all the way down keep my back straight where Claudia is gonna do a Romanian deadlift and she’s just gonna bring those weights down to just below her knee and then she’s gonna stand up I’m really just breaking at the hips like Coach Kozak is so there’s not much of a difference of course except I am stopping it right below my knees but you’re just using those hips pop and right back ups you are going to feel that stretching the hamstrings main difference just the range of motion that you’re using on this one I want you to go really go down as far as you can while keeping your back nice and straight the second you start hunching over we’re doing one of these because you can’t keep your back straight anymore wow that’s the point where I don’t want you to go down any further yeah back straight hips go back and then hips go forward and squeezing those glutes right at the top squeeze them good nice keep breathing good posture you got it let’s go working that back side on this one good and let’s go five four three two one zero okay for the next one I’m going to use my box Claudia isn’t she’s going to do a split squat I’m gonna do a Bulgarian squat so I’m gonna put one leg up on the box behind me I’m gonna drop straight down we’re both dropping straight down I just have this back foot elevated so again you’re going to make the decision and which one is right for you trying to drop down into that lead leg it’s a 45 degree angle you can either have your foot up on the ball of your foot like I’m doing if you’re on the box or you can have it down you decide which one is right for you today good you got it again dropping straight down you don’t want to want that forward knee to go too far over your foot so you’re trying to drop that weight straight down and straight up you got it let’s go five four three two one switching sides now get lined up and look and right into it your legs are getting a little tired that thing gets a little harder here we go can I keep my balance one good tip to help you keep your balance is to find a focal point for your eyes and just keep your eyes focused on that point whatever it may be find a spot on the wall whatever it is keep your eyes on it good looking up dropping straight down you got it nice work good fighting through that burn yeah I feel it we feel it too not alone we feel it three two one nice we get my box out of the way for the next one Claudia’s gonna go without her dumbbells I’m going to use mine and we’ll do our calves next turn – it’s just simple calf raise toes pointed straight ahead driving up onto the balls of your feet all the way up all the way down if it helps you can put your arms out to the side if it helps you balance just leave them down whatever it takes your side and I really want you to control the way down – right don’t press up in it Glatt down but instead control that descent I really feel listen all the way down my or all the way up my posterior chain and that’s pretty common especially when you’ve already started to work out and everything is pre fatigued if you were okay so now we need to switch to your toes point it out go point them out a little bit and now look what’s going to hit different parts of your calves hitting different muscles with different angles a little trick you can use here good all the way up all the way down getting those heels up off the ground every rap good we’re doing three positions on this one we’re going to point our toes in next and five four three two one okay readjust toes pointed in a little soft need but knees bent all the way up all the way down good burning those calves out you’re not imagining that burn no it’s real and that’s okay I said I know what’s working that’s why we came here today to get results not waste our time your times too valuable to waste come on let’s go one into the next let’s go five more seconds on this one up and down nice and control three two one zero okay no weights need it for this next one we’ll go into our backs Claudia is going to use two legs I’m going to use one we’re doing hip ups so the line down put it on her back hands are out of my side I’m gonna bring one leg up I’m going to drive off my heel it’s on the ground where Claudia is going to drive off of both heels you decide which one of these is gonna be right for you today you know if any of these yet you start doing a harder one and moved it easier or vice versa totally cool just make this workout your own and don’t give up don’t stop don’t pause the video you can do it make it through make it through right here drive off the heel squeezing your glutes and your hamstrings up at the top give them a good squeeze being sure not to hyperextend that back exactly straight up but don’t hyperextend it well you’re arching it good you’re using one leg now’s the time to switch otherwise keep going all the way up all the way down nice hit every muscle in your legs today no individual part of your legs is gonna escape good all the way up all the way down squeeze little boots up at the top you got it nice work guys keep it up stay focused you got it I know leg training can suck that’s okay you’re here you’re pushing through you’re persevering you’re a fighter not a quitter keep driving through three two one zero okay we’re up I’m going to grab my dumbbells for this next one cloudy’s going to go without hers we’re doing a one and a quarter sumo deadlift so let’s feet nice and wide toes pointed out a little bit hips go back first catch sup sit back all the way down now we’re going to come up a quarter up back down and up so it’s one quarter and up good so that’s where that one and a quarter name comes from now if you’re wondering what the heck why are we doing this just puts a little extra emphasis on your hamstrings and glutes being down here forcing them to do some extra work oh you’re not going to wonder for very long because you’re gonna feel it yeah as true mister he’s gonna be solved quick red light in a hurry I want you to keep your knees out on this one don’t allow your knees to collapse in but keep them out and strong that’s one of the reasons also while we point those toes out a little bit hopefully those hips oh you got it keep moving guys you’re right here let’s go breathe nice work one into the next here machine let’s get after it good work let’s go just 10 more seconds on this one fighting through almost there and five four three two one zero nice all right so that’s halfway done with this leg workout it’s a quick 10-second break we’re doing our dumbbell squat plus reverse lunge next so you decide if you’re using dumbbells on this one or not get ready shake those legs out halfway done with it it’s all mental from here on out guys let’s go three two one and squat weight back in the hips reverse lunge step back back into the squat you know the drill by now and now that you’re a little more familiar with these movements I’m gonna ask you pick up the pace a little bit put it all out there we’re not saving anything give it everything you got every rep once you’d almost be machine like in this all right just one wrap every one rep after the next great form focus on that breathing you got it guys weight goes back in the hips every time sitting back and on that squat don’t align your knees to fold in keep those knees pointed slightly outwards the one into the next you got it guys good pushing through it’s only ten more seconds on this one come on fighting through that burn you got it you’re stronger than that burn let’s go three two one zero we need dumbbells to the next one do a posterior chain next feet shoulder width apart little bend in the knees hips go back I’m going all the way down well Claudia is just bring those dumbbells just below her knees stiff leg deadlift or Romanian deadlift keeping our back nice and flat hinging at the hips squeezing our glue to the top feeling that stretch in the back of your legs as you go down so on this one it’s like a little mental thing I like the pictures like I’m trying to push my glutes behind me like I’m trying to touch that wall behind me just push him back push those glutes back good and that’ll make sure that you’re engaging the right muscles we just starts up little bend in our knee and that’s it we don’t bend down with our knee like a squat very important to note you got to keep it going guys also a great one for your lower back as well so if you’re feeling it there that’s okay just strengthening getting it stronger let’s go five four three two one zero nice so we’re doing the split squats next remember I’m doing the Bulgarian version so I need my box for this one Claudia’s doing the split squat look get your balance right did it right okay I’ll guess and concentrate okay let’s go Zach focus all right I’m focused drop straight down good see I am human I’m not perfect I make mistakes but I keep moving so it’s important I’m going to be perfect important to keep on going pushing ahead when it hurts when you mess up that’s what we’re doing right here pushing through every rep just because it hurts doesn’t mean we get to quit that’s right it’s couraged we’re all hurting the same trust me my legs are on fire how your legs feel Claudia not not great not great ha ha ha she’s pushing we’re here alright switching legs opposite and right inside your position and just get right back into it don’t wait for us good work keep it up it’s a little bit harder to balance when they’re already fatigued yep that’s ok how we know it’s working guys every rep getting a little bit better a little bit stronger come on let’s go pushing through what do you got guys what do you got put it out there no holding back you can do it let’s go 10 seconds left on this side keep driving keep driving 5 4 3 2 1 0 who will you have neck all right losing the weights calves are next okay I’m keeping my weights we’re going calf raise toes pointed straight ahead slight bend in those knees up on the balls of the feet dry and control the way down so you don’t want to just do not walk back down nope nice and control good yeah and concentrate focus your eyes on something for some balance those legs get tired they start to catch on fire time to start working with your heart time to start working mentally yep it’s all a mental game you can do it those who think they can and those who think they can’t are both right which one are you right now switch point those toes out let’s go keep it moving guys breaks let’s go I’ll pause that video I don’t care how tempting it is don’t do it you’re better than that finish this and it’s strong you’re going to feel so darn good when you’re all done with this come on let’s go driving through guys driving through sweet just point those in those there you go yes one into the next guys you’re a machine let’s hit it what you got what you got good fighting through this with you right here with you take a me either no I feel it you can tell by the sweat all the way up all the way down guys you got it let’s go five four three two one zero okay no Dumbo’s to the next one we are going to the ground either a one leg hip up or two legs you decide driving off that heel squeezing your hamstrings and glutes all the way up all the way down don’t bounce off the ground but do come all the way down nice again you decide which one of these is right for you today but don’t stop moving that’s what’s important you need to switch to an easier modification totally cool but keep going let’s go let’s get through this together we’re almost there almost doing through legs good driving off that heel squeezing that glute let’s hit it every time squeeze it squeeze it okay switching legs if you’re doing one otherwise keep it going good job guys so proud of you for making it this far almost there Oh driving off that heel you got it focus on will motivate you why are you here well I just start this workout today everybody’s going to have a different answer to that question but you better have an answer to it otherwise you’re not going to make it very far gotta have a why you got to know your why what is it what’s your purpose while we’re here come on think about it use it three two one nice okay we’re up on our feet we’re finishing this leg workout strong with some sumo deadlifts one 1/4 sumo deadlift to be specific toes pointed out wide lay weight back in the hips all the way down corner and up this is it right here guys save the best one for last this is what we came for let’s get after it guys nice work so far hang tough with us where you at has four try were you at come on let’s go I’m gonna kick it into high gear this last one there Beeson I’m gonna feel a little crazy right now I’m feeling a little froggy I’m gonna regret it in about 60 seconds when I can’t stand you know when you feel it you just got to go come on let’s go guys what you got what you got put it all out there let’s finish those legs off strong one rep into the next nice work beast and through it what burn I don’t feel anybody what burn come on let’s go you got it let’s go ten seconds that’s it well ten seconds oh that’s nothing you got it you got it let’s go five four three two one Ben is strong zero whoo I’m gonna need a wheelbarrow after this one shake it loose I will bear oh yeah I’m getting a wheelbarrow uh have you pushed me and then you’re gonna burn your arms out no you’re pushing thank you for working out with us today if you enjoyed this workout as much as we hope you did and you’ve been starting to see some results we’d ask and encourage you to go check out our patreon page we can learn more about how you can support our mission of providing these great workouts around the globe for free and if you like this workout please give it a big thumbs up and please subscribe to our YouTube channel so that you never miss a workout some ha fit never make sure to check out has fit comm where we have hundreds of additional workouts free meal plans pre completeness throat yeah complete fitness programs get it out how lazy burn it all there for you for free and follow us on your favorite social media handle thanks book Twitter Instagram snapchat we’re everywhere come out connect my video we’d love to connect again it’s been our pleasure and our honor to workout with you today thank you for the opportunity I’m coach Kozak and I’m Claudia and we will see you at your next workout

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17 Min Home Leg Workout Routine - Legs Thighs Buttocks Workout For Women & Men Lower Body Exercises

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