15 Min Complete Home Leg Workout | Awais World

15 Min Complete Home Leg Workout - Awais World

COMPLETE 15 MIN LEG WORKOUT

Today we're gonna be taking you through a complete 15-minute leg workout from start to finish, that anyone can do and requires zero equipment, and start getting some real results right now. We're gonna skip all the talking and get straight into this workout. Just know that you don't have to worry. We're gonna hit every single muscle in our lower body from our glutes, quads, hamstrings, calves, adductors, abductors, and the many other muscles in between. And you're gonna see results from this workout, not just looking strong, actually being strong whether you're a beginner or an advanced athlete. 

What makes this routine most difficult is the intensity of how you do each exercise. I'll also be giving alternative exercises for my beginners out there to continue on with each exercise they may find too difficult. And for the best results, we'll be doing high-intensity interval training. So we'll have 15 exercises, which we'll be doing for 45 seconds consecutively with a 15-second break in between each exercise. Let's get this workout started. We're gonna start this workout off isolating each leg with elevated side squads, emphasizing our glutes, quads,

ELEVATED SIDE SQUATS

Adductors, hamstrings, and calves. For my complete beginners, you can just do this from the floor and for everyone else, choose an elevated surface to put your opposing leg onto. I'll be using this box. Just keep in mind, the higher the elevated surface the more difficult it's gonna be. So let's put one leg up. Keep that one straight. The other opposing one will go all the way down and back up. 22 seconds each leg. Last three seconds. Three, two, and one. Let's go ahead and switch it up. All the way down. All the way back up. Last five seconds. Three, two, and the last one. All right. It's a great activator and a great exercise to emphasize on each individual leg. Now we're gonna go into the next exercise, frog squats, emphasizing more on our glutes, hamstrings, hip flexors,

FROG SQUATS

And our calves. So the way that we'll do this exercise is to have our feet shoulder-width apart. We'll put our thumbs on top of our feet, bend down, straight up and down. Just like this. We're gonna go for 45 seconds. You get a full range of motion and complete stretch. You should definitely be feeling your hamstrings burning. Almost there. Last 10 seconds. Five, four, three, two. And the last one. (exhaling) All right. You should definitely be feeling that in the hamstrings. We're quickly moving through this routine. Again, we're gonna get to another exercise that's gonna isolate each leg with explosive Bulgarian split squats. Emphasizing our quads, glutes, adductors,

EXPLOSIVE BULGARIAN SPLIT SQUATS

Hamstrings, and our calves. So again, we're gonna be using an elevated surface. Put one leg on top. Now we're gonna be explosive. But for my beginners, you can just go through normal Bulgarian split squats. Everyone else tries to be explosive with it. 22 seconds each leg. Almost there. Last five seconds. Three, two, and one. Let's go ahead and switch it up. Down and up. Here we go. Last five seconds. Three, two. Last one. (exhaling) All right. Should definitely be feeling your legs by now. Moving into our next exercise is gonna be lunge kickbacks. Again, emphasizing on each leg individually,

LUNGE KICKBACKS

Because we're using just body weight, it's gonna give us a greater overload onto each leg. And for this exercise, we're gonna be emphasizing our glutes, our core, quads, hamstrings, and our calves. So if you're ready to get started, we're gonna get into a lunge position. You put your hands up, lunge, kick back. Lunge, kick back. 22 seconds on each side. Last couple of seconds. Here we go. Five, four, three, two, and one. Let's go ahead and switch. If this is too difficult, you can always just do a normal lunge. We're almost there. Last couple of seconds. Five, four, three, two and one. Whew. There we have it. One more exercise to go and we're gonna officially be one-third there. Coming up next, we're gonna isolate each leg again focusing on our glutes, spinal erectors, hams, quads, and abductors. With single leg hip thrust.

SINGLE-LEG HIP THRUSTS

So again, we're gonna take our elevated surface, get our back down. From this position, bring one leg up. Start with the right leg, 20 seconds first. Drive the heel in, down, and up. We're almost there. Last five seconds. Three, two. Last one. All right, switch it up. Down and up. The last 10 seconds. Five, four, three, two. Last one, squeeze. All right. (exhaling) We are officially one-third done with this workout routine. We just had 10 more minutes to go. We're gonna be going for squat taps, emphasizing our glutes, quads, and our calves. So it looks like this. 

You start in a wide squat stance, tap the ground, come up, and tap the ground again. So bring your feet together and tap alternating each side for 45 seconds. If you feel like you have a lot of energy, well you try to be as explosive as possible. Squeeze your core and regulate your breathing. Breathing in through your nose, now through your mouth. You don't wanna breathe too fast, you'll definitely gas yourself out. We're almost there. Last 10 seconds. Three, two, and one. There we have it.

Next exercise, we're gonna double up on our quads, glutes, and calves. Again, with curtsy lunges. But with this exercise, we'll be using each leg individually, so it looks like this. You're starting the shoulder-width stance, hands up, cross behind you, and come back up. We're gonna start with one leg first. If you're feeling more advanced, try to stay on that leg every time you come up and down. Here we go, almost there. Last couple of seconds. Five, four, three, two. Last one. All right, let's switch it up. Last couple of seconds. Five, four, three, two. And the last one. All right. We are flying through this routine. 

We're officially halfway at this point. And coming up next, we're gonna crush our glutes, quads, hamstrings, and calves with some switching lunges. So we're gonna have our hands on our heads. And for my complete beginners, you can go ahead and just walk it out. But for everyone else, I want you switching and trying to be explosive. We got 45 seconds. Remember to regulate your breathing. Keep your core tight. Almost there. Here we go. Last couple of seconds. Five, four, three. Give it everything you got. Two. Last one. (exhaling). All right, my legs are burning, yours should be too by now. And coming up next, we're gonna be going for a wall sit calf raise.

WALL SIT CALF RAISES

Emphasizing our calves, of course, our glutes, and our quads. So let's take a quick second and catch our breath. Breathing in through your nose, out through your mouth. And then let's settle down against the wall. You want just your hips against the wall, hands up. Go up into a calf raise and back down. Almost there. Last couple of seconds. Here we go. Five, four, three, two. Last one, squeeze and down. All right, should definitely be feeling that in your quads, glutes, and your calves. Coming up next, we have some good old-fashioned jumping jacks, and then we'll officially be two-thirds of the way done.

JUMPING JACKS

But for now, let's crush our calves, quads, and shoulders with these jumping jacks. Take a second to catch your breath. (inhaling) (exhaling). Give it the full range of motion. Squeeze your core, and regulate your breathing. Big chest. Let's go, we're almost there. Last 10 seconds. Five, four, three, two and one. All right. We are officially two-thirds of the way there. We just have five more exercises left, and now we're gonna be moving on to assisted pistol squats. Emphasizing our glutes, quads, hamstring, and calves.

22 SECS EACH ASSISTED PISTOL SQUATS

And even our core. So all you're gonna need is that elevated surface again. And we're gonna go ahead and just take a seat. But instead of taking a seat with two legs, we'll lift one leg up, come down, and stand back up. 22 seconds each leg. So you can either put your foot down to regain your balance, or you can just maintain your leg up. Almost there. You wanna really control the negative when you sit down. Last one. All right, let's go ahead and switch it up. All the way up, all the way back down. Last 10 seconds. Five, four, three, two. Last one. All right, there we have it. Four more exercises to go. We're gonna bring up the intensity now with jump squats, side to side. Emphasizing our quads, glutes, hamstrings, and calves.

45 SECS JUMP SQUATS SIDE TO SIDE

And our abductors. But if you live in a flat or you have bad knees and you can't jump, you can always just squat side to side. Everybody else, I want you trying to jump side to side. 45 seconds. Almost there. Regulate your breathing. Almost there. Last 10 seconds. Five, four, three. Everything you got. Two. Last one. (exhaling) All right, there you have it, we are down to the last three exercises. We're gonna isolate each leg again with box step-ups, emphasizing our glutes, quads, and hamstrings.

BOX STEP UPS

Calves, abductors, and our adductors. So this is the last time we'll need our elevated surface. I'm gonna go ahead, put one leg on top, come up, bring the other knee up and back down. Just like that. Controlling the ascension as well as the dissension. Last 10 seconds. Five, four, three, two and one. Let's go ahead and switch it up, another leg up, up and down, up and down. Make sure you're really using the leg that you're stepping up with. Last 10 seconds. Squeeze your core. Five, four, three, two and last one. Boom. All right. And we're down to the last isolated leg workout. That's gonna be single-leg Romanian deadlifts.

SINGLE-LEG ROMANIAN DEADLIFTS

Emphasizing our glutes, hamstring, spinal erectors, calves, and even our obliques. So again, we have 22 seconds on each leg. I'm gonna start off with the right leg. You bring your leg up, come down, right back up. You can tap the ground. Bring that leg up. Last 10 seconds. Five, four, three, two, and one. Let's go ahead and switch it up. Last 10 seconds. Five, four, three, two. Last one. All right, there we have it. We are down to the final, final exercise. We're gonna burn this one out, give it everything we got with some high knee taps. Killing our glutes, quads, hamstrings, calves.

45 SECS HIGH KNEE TAPS

And our hip flexors. I want you to give it your all. You shouldn't have any energy left after this. So let's get your hands up. Tap each knee. Don't stop. Bring those knees up. Almost there. Flying through it. Here we go. Last 10 seconds. Last five seconds. Here we go. Five, four, three, two and one. There we have it. I am drenched in sweat, absolutely no equipment and in just 15 minutes we got a sick, complete leg workout. I even feel like my abs got a sick workout as well. But there you have it. Congratulations if you got through this routine with me, you're on your way to getting an absolutely shredded and solid physique. Not just looking strong, but actually being strong. And the more you do this routine, the stronger you're gonna get. So make sure to come back to this workout on a weekly basis to ensure that you're getting a solid, complete leg workout and actually making some gains.

We post every single Monday at 10:00 AM USA Eastern Time. And don't forget to get this workout routine on your phone and schedule it at any time. As well as full access to all our workout programs and technique guides, teaching you the most advanced exercises like the full plunge, muscle up, handstand pushups and so much more, step by step. As well as a daily workout sent to your phone just like this, to make sure that you're constantly progressing. If there's another workout routine that you'd like to see me upload, just let me know in the comment section below. And I'll see you next Monday, 10:00 AM USA Eastern Time. Mad love. Peace out.

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