At Home Body Weight Leg, Glute and Abs Workout

Jump Squats

3 - 4 Sets

15 - 12 Reps

Walking Plank

3 - 4 Sets

8 Reps Leading with Right Arm

8 Reps with the Left Arm

One Leg Squat to Box

3 - 4 Sets

15 Reps Each Leg

Side Plank Lifts

3 - 4 Sets

15 Reps Each Side

One Leg Stiff Leg Deadlift

3 - 4 Sets

12 - 15 Reps

Hanging Scissors

3 - 4 Reps

12 - 15 Reps

Ball Leg Circles

3 - 4 Sets

24 Reps Forward Circles

24 Reps Backward Circles

Bridge

3 - 4 Sets

45 sec. - 1 min. 

One Leg Calf Raise

3 - 4 Sets

15 - 20 Reps Each Calf

Workout from Home Quarantined Calesthenic Workout III

Total Body Calesthenic Workout III

Walking Push Ups

Beginners: Can be done side to side

3 - 4 Sets

12 - 15 Reps

V Ups

Beginners: As long as you get your torso and legs off the ground 5 inches

3 - 4 Sets

12 - 15 Reps

Inverted Row

3 - 4 Sets

Maximum Reps

Side Plank Twists

Beginners: Can be done on the knees with the legs bent 90 degrees

3 - 4 Sets

15 Reps Each Side

Box Jump Squats

Beginners: Can be done as Forward Jump Squats without box

3 - 4 Sets

12 - 15 Reps

Back Extension

3 - 4 Sets

15 Reps with a 15 sec HOLD on the LAST Rep

Walking Plank

3 - 4 Sets

12 - 16 Reps

One Leg Stiff Legged Deadlift

3 - 4 Sets

12 - 15 Reps

Plank with Dumbbell Row

Beginners: Can be done on the KNEES

3 - 4 Sets

12 - 15 Reps

Total Body Calesthenic Workout II

Keep your fitness during quarantine by doing simple bodyweight exercises!

Decline Push Ups

3 - 4 Sets

Maximum Reps 

Can be done on the knees for beginners

Boat

3 - 4 Sets

45 sec - 1 min.

Beginners start with the knees bent and the heels on the floor

Box Frog Jumps

3 - 4 Sets

12 - 15 Reps

Can be done without the box and jumping in place instead

TRX Back Row

3 - 4 Sets

Maximum Reps

Alternative exercise: Inverted Row

Side Ups

3 - 4 Sets

15 Reps

One Leg Squat to Box

3 - 4 Sets

12 - 15 Reps

Incline Push Ups

3 - 4 Sets

Maximum Reps

Bird Dog 

3 - 4 Sets

45 sec - 1 min each side

Execute without the Bosu Ball

Workout at Home During the Quarantine!

Total Body Calesthenic Workout

Targets: chest, arms, core, back and legs

Execute: Supersets or Circuit

Push-ups

3 - 4 Sets

Maximum Reps

Crossbody Crunch & Leg Lift

3 - 4 Sets

15 Reps

Jump Squats

3 - 4 Sets

12 - 15 Reps

Pull-ups

3 - 4 Sets

Maximum Reps

Side Plank Lifts

3 - 4 Sets

15 Reps

Diamond Push-ups

3 - 4 Sets

Maximum Reps

Superman with Leg Curls

3 - 4 Sets

Maximum Reps

Single Calf Raises

3 - 4 Sets

15 - 20 Reps

Jump Squats on Bench

Jump squats help tone and trains fast twitching muscles of the calves, glutes, hamstrings, core, and quadriceps.



Use a box or bench height that is adequate to your potential. If you are a beginner, best thing is to start with a box that is only about 5 to 10 inches high.





 Lower your body as much as you can by squatting down. Bend your knees and assume the position of sitting down.



Quickly jump up on top of the box or bench and land in a squatting position in order for the legs and not the knees to absorb the shock.



Repeat for 10 - 15 repititions

Weighted Power Step Ups

A plyometric exercise used by coaches and trainers to build athlete's explosive strength like jumping higher or sprinting faster. This exercise is also used by me to build nice rounded quads and high glutes like a sprinter has. A look that competitors need for bodybuilding competitions. Make sure to be aware of you surroundings and not have any types of weights around the area you are executing this exercise.