Leg Workout No Equipment 4 Week Training Plan


Gym closed and you want to keep the gains going in your legs?

Looking for an exercise program to do while you are practicing social isolation during the COVID-19 pandemic?

Then I have a great program for you to try.

I posted this leg workout in my video blogs that require no equipment.

This program is perfect for in-home training.

It can also be done at your local gym when it opens back up. Below, I have outlined a 4-week plan for beginners, intermediate and advanced levels.

Consult your physician before you begin any exercise program especially if you are a beginner to exercise or you have been told by your physician that your medical condition could be aggravated by exercise. 

The programming below is for 4 weeks. To get noticeable results, you should do this program 3 days a week with a recovery day in between. If not, two days a week will suffice with 2 days of rest in between. There is a program for three different fitness levels beginner, intermediate and advanced. Beginners are for those with 0-2 years of training experience. Intermediate is for those with 2-4 years of training experience. Advanced is for those who have been training for 4+ years of experience.

The program is written on a week by week format specifying sets, reps, and notes. Pay attention to the note section at there are some special concerns noted for certain exercises.

For all levels, the purpose of the warm-up is to prepare the legs for the program, warm up the muscles, tendons, and ligaments. It also prepares you mentally for the program. If you do have access to a some type of cardio equipment, you can add in another warm-up for 10 minutes.

The beginner program is for someone new to exercise or their fitness level is on the low to low/moderate side. Let your body be your guide especially if you are new to exercise. If your joints hurt on certain movements, try shortening up the movement a bit (range of motion). Shortening your range of motion means not going down till your thighs are parallel to the floor on a squat as an example. The sequence of exercises allows for advancement week by week. Click here for the beginner program.

The intermediate program is a little more challenging. Some slight program changes differ from the beginner program. Those changes allow for a much more challenging program. There are specific notes for certain exercises so pay attention to the notes sections.

The advanced program is for those that are advanced and this program isn't an easy one. If you like, you are welcome to add more intensity by adding some additional weight to the exercises by using dumbbells, kettlebells, a weighted vest, etc. I would suggest that you add more intensity after you finish the 4 weeks of bodyweight exercises by going back to the first week and add whatever you are going to use for added intensity. You can get 8 weeks of leg programming by doing so.

The most important part of these programs is to have fun and challenge yourself. It will also help with the boredom with social distancing that many of us are experiencing during the COVID-19 pandemic.

Let me know what you thought of the programs by filling out the Contact Form.

If you aren't sure about your form for certain exercises and would like some pointers, feel free to take videos or pics of you performing the exercises. You can post the links to your videos in the Message Section of the Contact Form.

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