Calisthenics leg workout for everyone

Here is a leg workout routine (it looks alike LittleBeastM's Static pullup routine)



5 x 20 reps deep and long pylometric lunges like here https://www.youtube.com/watch?v=dzv_9AEzddM&feature=related
(JUMP AS HIGH AS POSSIBLE)

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this is one set:
1. - 5 reps high step ups with right leg (the left leg is dorsiflexed IMPORTANT!!)

2. - 10 sec hold at bottom (hardest) position at stepup ( left leg is dorsiflexed)

3. - 10 reps high step ups from bottom position to 45°, so half reps ( the left leg is dorsiflexed!!!)

4. - 10 one leg deadlifts

dont forget to work the other leg! do the 1,2,3,4 marked set 3 times

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10reps one leg calf raises LEFT leg
10 reps one leg calf raises RIGHT leg
10reps one leg calf raises LEFT leg
10reps one leg calf raises RIGHT leg
.
.
(there is no rest between the calf raises)
.
.
do it 10 times




Lunges, Stepups, Calf raises...everyone can do it!

Do everything with slow and controlled!

Try it!

dacicsak wrote:

this is one set:
1. - 5 reps high step ups with right leg (the left leg is dorsiflexed IMPORTANT!!)

2. - 10 sec hold at bottom (hardest) position at stepup ( left leg is dorsiflexed)

3. - 10 reps high step ups from bottom position to 45°, so half reps ( the left leg is dorsiflexed!!!)

4. - 10 one leg deadlifts

dont forget to work the other leg! do the 1,2,3,4 marked set 3 times

This part sounds such a mistery to me, do you have a video or something to explain it better, nice set tho. Thank you.

Pilku wrote:

dacicsak wrote:

this is one set:
1. - 5 reps high step ups with right leg (the left leg is dorsiflexed IMPORTANT!!)

2. - 10 sec hold at bottom (hardest) position at stepup ( left leg is dorsiflexed)

3. - 10 reps high step ups from bottom position to 45°, so half reps ( the left leg is dorsiflexed!!!)

4. - 10 one leg deadlifts

dont forget to work the other leg! do the 1,2,3,4 marked set 3 times

This part sounds such a mistery to me, do you have a video or something to explain it better, nice set tho. Thank you.

So here is a dorsiflexed - no momentum stepup
http://www.beastskills.com/uploads/beastskills/image/stepup.jpg



About the set:

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First, you gonna do 5 full range of motion DORSIFLEXED stepups, try to step up on a high chair or something, the important thing is that you must go deep

15 sec rest

Second, for 10 sec you hold the hardest position=your tight is paralell to the ground during the DORSIFLEXED stepup
you are still workout on the high chair

15 sec rest

Next, 10 half reps stepup from paralell to 45°, DORSIFLEXED LEG still!!

15 sec rest

Finally, 10 reps one legged deadlifts

-----------//////////----------

This was 1 set for your right leg for example...Then do it on the left leg .

3 sets for right and 3 sets for left leg.

The most important thing here is the dorsiflexion for your back(non-working) leg.
A dorsiflexed stepup is much more harder than a regular stepup.

If you still have problems with the routine, ask free!

Try it out and tell me how you feel!

will efinatley try thsi out tomorrow
nice routine

Here is a new one, to feel the legs.

4 sets of 25 reps - Full squat ( a$$ to grass)
5 sets of 20 reps - Explosive lunges
3 sets of 15 reps - Bulgarian split squat ( each leg)
3 sets of 15 reps - Stepup into reverse lunge (each leg)
2 sets of 12 reps - One legged deadlifts (each leg)
3 sets of 25 reps - One legged calf raises (each leg)

Try it!

dacicsak, i think this one is for endurance, isn't it? i need a leg routine for mass and strenght..

dacicsak wrote:

Here is a new one, to feel the legs.

4 sets of 25 reps - Full squat ( a$$ to grass)
5 sets of 20 reps - Explosive lunges
3 sets of 15 reps - Bulgarian split squat ( each leg)
3 sets of 15 reps - Stepup into reverse lunge (each leg)
2 sets of 12 reps - One legged deadlifts (each leg)
3 sets of 25 reps - One legged calf raises (each leg)

Try it!

liking this one!

finally tried this, works like a charm, love it.

Bcnarian wrote:

dacicsak, i think this one is for endurance, isn't it? i need a leg routine for mass and strenght..

Of course, the last one is for endurance!

Well, for mass i always do the workout which is in my first post. It is great for mass and strength absolutely! If u have weights then its better! I just want to show if you dont have weights you can still work the legs the hard way.