20 Min Complete Home Leg Workout | Follow Along
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- čas přidán 28. 05. 2024
- Follow along with Chris Heria for this 20 Min Complete Home Leg Workout. This Home leg Workout will have you building muscle with only your body weight no need for weights or a gym.
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I love this guy when he says "quality over quantity"🔥🙏🏻
He hit the legs from many angles and variations.
Absolutely
Time under tension 🤘🏼
My problem is wanting quality AND quantity
Interestingly enough some people say the best way to stimulate leg muscles is with explosiveness meaning you shouldn't rest as much between reps.
Killer! My legs were shaking on the last 2 wall sits. Very fun and very challenging workout!
Gotta love the burn! I can't wait to try this workout. Let's gooooo!
Ong
Only made it half way with my stick legs haha, I'm on my way tho
I promise you
I know right but at least we were still able to do it
Still rocking your routines after my initial post ages ago! : 58yr old cancer survivor ❤ thank you ❤
Good for you man. That’s awesome ❤
This has made me sweat more than any leg day i've ever done at the gym, absolutely loved it
I agree 😂😂
Same here 😖
i was shocked
Let's see if that is true
Okay I didn't sweat a lot but my legs burn like hell 10/10
I am an athlete and I do this workout every wednesday and friday... let meeee tell you i am sore and my glutes are saying HELLO!!! a good sore!!! THANK YOU CHRIS!!!!
Watchu mean glutes sayin hello?
@@iamspiritualtechnique4177 they can speak for themselves
@@Oyabu... how
@@iamspiritualtechnique4177 that's still to be disclosed
@@iamspiritualtechnique4177 when you fart your glutes speak, not audible to you but to everyone else
Chris my good man you have saved me from myself, for years I have been eating the wrong kind of food and drinks but when I saw your videos I got motivated to change myself and now I'm 36 years old and I'm in the best shape of my life and I owe it all to you and your workouts thank you for everything.
Happy for you man! Keep at it 💪
Couldn't say it better myself brother good work
Nice
Big man big change 💪🏻
@@-Abduuu ayy fellow ICEcold JT supporter 🫂
This is absolutely insane. Respect to those who are able to complete this routine following the clock strictly.
Completed in first try
@@urvilpanchal2893 nobody gives a single fuck about what you did
Its pretty easy ngl
@@MandoDinDjarinYeah when you are used to walking all day
Sadly I stopped halfway for 1 second break😭
Let’s go, I finally completed this workout routine without needing to stop and rest. Can definitely tell I’m getting stronger. Thanks for the motivation Chris! These workouts are challenging but so rewarding.
let'so go man
you're not alone
Keep up the good work King
Don't quit
You are your only motivator
Thats impressive man
good job
Congrats man! how often do u do it per week?
1:02 - Jumping Jacks 45 seconds
1:59 - Frog Squats 45 seconds
3:00 - Single Led Romanian Deadlift 22 Seconds Each Leg
3:59 - Glute Bridge 45 seconds
5:03 - Wall Sit 45 seconds
6:01 - Bulgarian Split Squat 22 Seconds Each Leg
7:01 - Sumo Walk 45 seconds
7:59 - Switching Lunges 45 seconds
9:06 - Squat Side Leg Raises 45 seconds
9:59 - Wall Sit 45 seconds
11:03 - Alternating Assisted Pistol Squats 45 seconds
11:59 - Back And Forth Lunges 22 Seconds Each Leg
12:59 - Kickbacks 22 Seconds Each Leg
13:59 - Elevated Side Squats 22 Seconds Each Leg
15:04 - Wall Sit 45 seconds
16:04 - Alternating Curtsy Lunges 45 seconds
17:02 - Butt Kicks 45 seconds
18:03 - Crab Walks 45 seconds
19:03 - Calf Raises 45 seconds
20:04 - Wall Sit 45 seconds
Ty mate
True hero
You're a legend dude.
@@demonking-up6hj 1
So strong.
Just what the doctor ordered I swear Chris always knows when to post the right video at the right time cheers mate
True 🤭🤭
Exactly Bro
For sure 🔥🦵
@buff shut up.
Did doctor order leg exercises for injuries or something else.
I am a 67 year old woman from Finland. I have seen all your videos, have subscribed and give thumbs up. ( sorry my english is bad ). I haven't been at the gym, no biking, no yoga, nothing. I had cancer and after that I have been very tired. But I want to start now with this video❤. Chris, thank's for your videos. I also like your personality a lot❤
Be strong... Praying for your health💯❤️
hi hope you doing great
CZcams advertisements save me
Lmfao
Your workouts have become my morning breakfast. It’s crazy what 10-20 mins will do for you!!
Me too.
Me too man! Npthing better than starting mornings with his routines
me too, I do his cardio every morning
Mad faxs
Fr
ive been doing with workout for over a month and when i tell you it was so hard for me to catch up, i frequently paused the video so i can rest longer than im actually supposed to but the longer i did it the easier it was for me to follow and up to today i can now do this workout with ease, im proud of my self :)
Today is the first day I got through the full video congrats man! we earned a trophy with this one 🏆
What's ur result bro? Did this worked
@@Venom-bx7bu if it hurts, it works
does it get u shreded or bulk?
@@altera1882 that completely depends on your calorie intake .
The work out was so good didn’t even notice 20 minutes had gone by
I felt through every second of it...
@@arsenbaiken4345 same i rarely train my legs
I gotta at least train legs 3 times a week
Same
This work out is still a go to after a year now I do this with a 10kg vest and then 2 rounds of the most recent 15min leg workout! My legs are much bigger than when I started about 2 years ago and I couldn't do half of what I do now without patience and consistency so to anyone reading this be patient train your legs once or twice a week and the results will be there
Could you post your progress in a video on YouTuhe or instagram?
@@volteprime1748I don't have any social media, just stick to this work out once a week if you go for 2 rounds or twice a week if you just do 20 min, as a start and when you feel stronger and do the work out with ease try it with a weight vest. Trust me I struggled so hard when I started working out completing this. Now if I don't wear the vest? 2 rounds of this is a almost a walk in the park tbh! Since my last comment I do this with 20 kg for 2 full rounds without sacrificing the form too! Now I'm soaked in sweat struggling so hard!
Thank you for the motivation. I aspire to reach to your level of strength. Patience and consistency man !
That's crazy man. Respect🎉
Daim I'm stuck on the 7.5 kg vest. Well patience is the trick I case
Its been 4 days since i started this workout and let me say this is one of the most effective workout i've ever done. Im not an athletic girl and the exercises kill me every time, but I already can feel and see my legs more toned. Girls, forget all the workout video saved on your playlist and start doing this one😂
You know you dont need to train legs everyday right?
@@mustangbs9897 Let her do her
Ayo what’s up with the attitude from these replies 🤣
@@misaelchalas8561 thats what im saying. Everybody a expert or something😟
@@troyofficial1913 Bro I just think It's weird she's training lower body EVERYday. Like this isn't supposed to be a everyday workout.
Ever since I discovered Chris on Aug 12th, I've incorporated his routines into my workouts every session (3 times a week). Such an inspiration the things he can do with his body. One day I'll get to his ninja level.
I also do this workos 3 times a week and jog 3 times and rest one day
Please change your profile picture I'm about to have night mares.
@@noahzimmerman2728 LMAO
NAH. Ironically this is the only profile pic I've ever had.
Same I’ve been doing his workouts 3-4 times a week as of recent and 💪😌👌 really good
Your profile pic have me dying omg. 🤣🤣🤣🤣🤣🤣🤣🤣🤣
I used to be a competitive swimmer and so I used to be really athletic but since covid I lost a lot of muscle mass and almost all of my athleticism. I've been attempting this workout twice a week for four weeks and I'm finally able to complete the whole thing with minor adjustments to breaks. Thank you for these videos they've helped me to get my confidence back and get me back into a routine!
And tomorrow I was going to do a normal leg routine. Chris is mind reading!
Bro those wall sits were absolutely killer. My legs buckled after every one lol
I love this workout! Its one of my favorites. I think switching lunges is one of the most difficult exercises.
Crab walk has to be the hardest no?
I can't feel my legs every single time I'm doing it
I feel you
Switching lunges and also the sumo walks destroy me everytime
Sumo walks indeed are tough but doable. That's just it, all of these are tough but doable
@@priamberbes1822 u kinda have to focus and do it right u are not doing it if u dont feel the pain
@@sarahpetrasek138 i dont feel my legs when am doing sumo walks
Just wanted to say I’ve done this workout for over a year now, and afterwards my legs were shaking!! Now I’ve got better I do the workout 2x back to back and I can honestly say that if you don’t go to the gym or have any equipment this is the only leg workout you need! Love the content, thank you so much!
Are your legs defined?
@@Piy141 at least take me out for a drink first
😭😭😭 bro not like that
@@thetruespuddy7137 I just want know if this workout will help me get defined legs
Dude! My body was shaking after COMPLETED THESE workouts ! really activating my lower body muscles!!! huge thanks!!
Actually brah
Shaking rn
Damn switching lunges and wall sit almost killed me 🤣, i super appreciate your workout video chris, God bless!
It was them sumo ones for me
@@Oyabu... same specialy when you go backwards
@@Oyabu... and crab walks too.
Especially the frog squats gave a start up pump initially 🔥🔥
I just started on a workout with you and loved it! I am going to be 65 this month and started last year on a diet to lose weight and now I'm starting to walk and wanting to start exercising. I did have to modify some of the exercises a bit but I kept up. My goal is to do this workout as intended, I know I will get there. Thank you from Clarissa in Texas
Keep going!
Amazing
When you said the last workout would be a wall sit. I stood up and said nope! Im not doing it you're crazy. Then you hit me with a "don't give up" and that genuinely hit my soul so I did my wall sit for the umpteenth time while my legs were on FIRE and without realizing it I ended up actually making it through the 45 seconds and I didn't think I could.
Long story short. Don't stop the encouragement it really does make a difference ❤
Been using this exact routine for months, i personally am in the RB position in football and I also dabble in a bit of basketball as well, I'm exactly 6'0 and have always had that odd ratio of good upper body but near close to mediocre lower body and these workouts killed it every single time and I just wanted to credit Chris for this brilliant set up routine, I can now jump and run MUCHHHHHHH better than I used to be able to with skinny legs, I advise everyone to use this if you want good lower body, it. Works. It's gonna take more than a month to see progress but, DO NOT STOP
Thanks for the motivation and... nice pfp
Damn bro I play cb
@@coolguy573 lol me LB but i never stay at back i always pushes team forward, sometimes i even go to score goal as a stricker 🤣🤣🤣🤣, after starting this routine
How much will your legs grow after a month?
The best sports channel
Chris!
I’m over in England( Isle of Wight) Ex Royal marine commando, keen cyclist and swimmer. This is a superb leg strengthening work out, I do make some adaptations by adding some resistance.
But some people may not know this, but wall sits are great for people suffering with high blood pressure.
Keep up the good work 💪
Finally the last workout... "One more wall sit 😭"
finally wow ❤
For anyone with a little extra weight to them, don't be afraid to give this workout a shot. Just completed it on the 1st try with just slight seconds of breaks to understand the next exercise. You and your body got this 💪🏾
Thanks!
Just did it for my first time as a slight obese person and it was fricking great.
I was ignoring leg days for a while. Chris somehow knew I needed this video! Thanks, Chris!
Man, can't wait to try it out. You literally changed my life, I'm getting shredded. Every time I recommend your vedios to my family. Love from India.❤
*videos
😍😍😍😍😍😍😍
Defenetly recommend this KILLER!! leg workout i was on the ground for 2 mins after this workout looking defeated but felt i hit a massive Dub
From guy who can't even do half now i can do whole workout
Thank you for sharing ! If you’re breaking a sweat, I will be hyperventilating but still excited to try this.
I was 199.7 and now I'm 143 pounds. I was looking for leg workout and I found this. I like the workout a lot. I just did it right now. Is going to be my leg routine for every week because I enjoy it (my legs are burning haha lol). Thanks a lot Chris!
Hey mad respect
Bless you Chris, Ive been following these workouts for years now and they are helping with my aging athletic body and preventing injury. WOOOT
Was lookin for a full short & effective lower bod workout with intensity, due to time constraint and upper body injury. Came across Chris post and man it's perfect. Coming from a physically active person, instantly subscribed! Thanks Chris, keep them up and firing.
I successfully completed this leg workout somehow. If the cramps take me just know it’s been real.
The cramps took him.
@@rRandom35 shiiiii
I did this work out for the first time a couple days ago and my legs were sore for two days lol ... I'll do this 1-2 times a week to start off with. Thanks for the great work out!
Are you still doing this workout?
@@matejprohaska3293 Ya, but just add 15kg weights to it
Just finding your workouts now man and just wanna say how inspiring you are to get in my best shape while training for my marathon. Keep doing your thing Chris 🤟🏻
Actually crazy. my legs in the gym are strong as such I'm able to press 350KG, but this routine I find more difficult and challenging and made me cast a flood of sweat!
Can you build muscle with those exercises
Love from India bro❤️
Ayyy Chris comes in clutch, I bought the resistance bands from thenx and I've been using them everyday to help with my pullups, I'll definitely try this routine tomorrow
This is the best leg workout on CZcams those wall sits between the workout was great idea doing it for almost a year now and still feels really good after finishing this workout 💪
This is the best leg workout you’ve made so far, I feel the fire 🔥 instantly, looking forward to doing this consistently. Never skipping leg day again 😁
I really appreciate that you explain the exercises and it's progressions/variations
Hell yeah Chris. Love the longer complete workouts. You should make a complete program like INSANITY but with some more unique calisthenics progressions - I’d pay for it!
Very good exercise not only for the leg but for the brain as well. To complete this workout you need also a lot of will power and determination. I was working out consistently for about 4 years plus boxing and muay thai and unfortunately i had a surgery in my hand and gym and boxing etc is out of the window for the last couple of months or even mabey to almost a year. And this workout is what keeps my sanity in line so thank you chris. And for who read this return your ass into a squat and keep training ❤
I'm from Malaysia.. After watch chris video.. Especially this video.. I am doing this 20 minutes of leg home workout every day plus some jump rope about 20 minutes.. So far in about 2 weeks.. My leg has slightly different shape.. Thank you chris.. 😅
I just started watching this video and I already love it.
D
Oh right!! I’ve been watching thenx videos for a while now. but now I’m determined to start my own journey
“I will be heard”
This HIIT kills me! 🔥🔥🔥🔥🔥 Feel the burn. Burn the feeling!
A 13 year old did this for the first time and nailed it 🔥🔥 mad respect for Chris
What a timing !
It's my leg day today!!
This leg workout was insane, thank you for everything you do, every video you post I watch and I love, it has made me start Calisthenics and build strength and get shredded. It has also help to do hard exercise, like the back lever, you been such a motivator and that has inspired me to keep getting better. Thank you
I have always thought going to the gym is an absolute and only way to effectively build muscles as long as I know what to do, but this video has totally humbled me. home workout only meant to me as an alternate easy way to exercise. But nah, I am talking years of gym workout and I can only make it half way through this video, the remaining half I had to take longer break in between exercises and in the end I could totally feel my legs on fire no different from my regular gym workout. Thank you Chris Heria!
My legs took the entire routine with ease since I been working out a lot, but my lower back core strength I didn’t know about…… I was lacking, awesome routines bro keep it up! And thank you sir
After a long time I started watching your routines again. Somehow I am loved enough today to feel there is a reason to take care of myself again. Starting to feel strong already!
My legs are on fire! This is a challenging workout and I really enjoyed it as well. Thank you Chris!
Hey man im new at working out and i wanted to say thank you i didnt even know how to workout properly my idol is a boxer and i didnt really understood any of the workout he was saying and was connecting more with my brother than me so thank you from the bottom of my heart
This is the second time I try this routine, last week was my first try and I could barely keep up until the 2nd wall sit. This time though I was able to finish it, with some extra time to rest, but completion was my goal. Excellent workout. I'll be doing it again next week!
Those ads saved my life 🥲🥲🥲
i didn't skip them on purpose 😆
Thank you, I’ve been searching for leg workouts because I got chicken legs. This is big help for me
As a x-country skier, this is a perfect workout. Had everything that I needed and was consistent. This will definitly elevate your workouts and success 💪💯
Love this workout! Great way to slowly but surely get back in shape 💪🏼
you are amazing. Great workouts, good motivation and mentality. Keep going well done
This is crazy!! Definitely the best leg workout I've ever did, the only bad side is the fact that I wont be able to walk tomorrow 😭😭
fr lol
Does it feel like hiit in a sense for legs?
It is just so amazing how Chris is always to come up with new stuff, new and more efficient variations and ready to help out even with the most basic level as well. Keep it up Man!
This is my first time doing your workout, i feel amazing. i love the music in the background, its very chill and easy to listen too. Your workout is great!
The secret to this guy’s workout is consistency . I have been following this workout for a week now and now i can do the first 6 exercises without much pain . True pain comes with sumo squats, exploding squats and the wall sit . I just want to achieve all exercises except these without much pain so keep consistency and we will be one step closer to fitness.
Day 8 ✅
Day 9✅
Day 10✅
Day 11✅
Day 12✅
just finnished one round out at night in the park with my dog this man doesnt miss a single muscle in the leg I can already feel the pump and increased athleticism
I’ve been needing to get back to working out and I’m gonna be using your videos for a while, thank you for the content 😎👍
I'm writing this in the 15 seconds break , tell my family I love them and it was not me but Timmy who left the tap open that day .
I do this video twice a week and I love it! Thanks so much Chris for supplying me with all my workouts👊🏻
Completed a one hour version of this workout. So happy that I was able to accomplish this with barely any rest. Hope that this comment will motivate others to try and improve to become a better version of themselves
Just started working my legs 🤠👍🏿
@@danielt8405 well done. Hope you enjoyed it and will continue working out
@@redslime1872 I just started going to the gym and I can say leg day is one of my favorite days
how did u manage the one hour version ?
@@danielt8405 I agree with you. The difficulty of doing legs and the additional cardio aspect is just what we all need
Only got half way through but really pushed myself, easy excerices, will continue them, Thank!
Back to this video everytime. Done it atleast 15 times now when I havent got time for the gym! Thanks bro!
Was just thinking I needed a new leg workout routine. Thank you Chris you're a legend 🙏
I just finished the 20min ab workout, the 10min HIIT workout and the 20min leg workout. I feel so confident. I am doing these 3x a week and already have signs of a six pack in the end of the second week now already. Thanks Chris for these great workouts! Cheers mate!
I managed to do them all without stopping, by the way
How are you lookin now!?!?!
I love your WORKOUTS MAN IVE BEEN DOING THEM EVERYDAY AND NOW IM READY FOR TRACK 😈💪🏾
Following this every leg workout day from now on
Oh my god this kicked my butt. Whenever I go to the gym I always find that my legs can hardly ever burn quite like they are right now. This is exactly what I needed, thanks so much Chris!
Just started your workouts. Knocked out the abs yesterday and I’ve done this routine twice today. Most I’ve sweated in my entire life. Thanks man!!!!
Everytime I finish your workouts, I feel so motivated. Thank you for giving us the chance to making ourselves stronger at the comfort of our homes ❤
SO HAPPY! I finally managed to do the whole thing without any rests and I'm pumped. Thanks for the awesome workout!
Finally what I needed! Thx for the uploads Chris. 👍🏻👍🏻💪🏼💪🏼
I swear chris gives the best routines at the best time possible🙌🔥. Keep going man were always here to support you😉.
Thanks this is going to help me with more power in my parkour/freerunning competitions
*showing zero signs of emotion or tiredness* chris: "My legs are buuurning!"
I always look forward to new video. Thank you so so much Chris for the good works.
What a banger 🔥🔥🔥I can’t wait to do this later.
POV: you say later but never do it
@@murryjimenez9211 tru lmao
Killer workout, absolutely enjoyed it. Thanks for all your work Chris. I’m finally in the driver seat of my own life
Nice and precise leg workout ! Always killing it Chris 🔥 Thx 🙏
These are what I've been seeking for my legs. Thanks a lot from Vietnam, Chris!
I'm beginning to work out now and I will watch these to help me, this workout was amazing! I can't walk straight but I'll be fine by tomorrow for another round!
Chris is a true hero i feel stronger already.
Ok I do this every week and rn it’s my second time and I’m sweating so fakin hardd
Thank you Chris! Was gonna go to the gym today for legs but I didn’t want to be in there so long because I have to study. I maximized my time with you 20 min leg workout and I feel great. Study time 👏🏿💯💯
How is your leg now ?
How much muscle did you gained?