For the past week I haven’t been able to go to the gym. And it sucks. The gym has always been great for me to clear my head and release some stress. But just because I haven’t gone to the gym in the past week, that doesn’t mean I’m not working out.
I figure this is the time to look on the bright side, and get creative with at home and outside workouts. The last time I went for months without going to a gym, I remembered to stay active and keep working my muscles. Because that’s what’s most important.
So if you’ve been feeling cooped up like me, maybe a little exercise is all that you really need. I’ve put together a 45 minute leg day workout to keep muscles strong and get your heart pumping. Cheers to the next few weeks of outside and at home workouts. Try it out!
45 Minute Outside Leg Workout
This 45 minute leg workout is going to be set up into reps and sets. A rep, or repetition, is one complete motion of an exercise. And a set is a group of consecutive reps. Sounds good?
So here’s the workout. All you need is something to elevate your foot, like a step or a box. I did this workout on a stairwell. But feel free to make any modifications needed to get the job done. And if you prefer a video demonstration definitely check out the video below.
What you’ll need: A step, box, or stairway
5 minutes of Sprints – sprints are a good way to warm up and get your blood flowing. So warm up with some 10 second sprints and 20 seconds of rest time in between each sprint.
Squat Walk 4 sets of 10 reps each leg – just like it sounds, your going to squat down and walk forward. Each step you take counts as one rep. If you run out of space you can turn around or squat walk in reverse.
Bulgarian split squats 4 sets of 15 reps each leg – Don’t get intimidated by the name of the exercise. This exercise is simply a lunge with your back foot elevated. It really makes your quads burn, in a good way.
Jump Squats 4 sets of 12 rep s– This one is simple. Just squat down and jump up!
Step up and Reverse Lunge 4 sets of 10 reps – This is a two part exercise. First your going to step up onto a step and then you’re going to step down and immediately after go into a backwards lunge. That entire movement counts as 1 rep.
Alternating Plyo Step Ups 4 sets of 10 reps each leg – This type of step up requires you to use some power in your legs. Because of that it should be done on a very high step. If you have a short step, you can modify this by doing some fast step ups.
For more no equipment workouts, definitely check out my 20 minute workout section here on the blog!