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Best Home Calisthenics Leg Workout (No Weights)

Posted by Allison Chin on


Get ready for this week's leg day workout routine where Chris Heria incorporates some innovative techniques that will take your training to the next level. This super effective lower body workout can be executed in the safety of your own home without any weights or equipment.

The techniques that we will focus on this week will work to increase muscular overload and muscle contraction by incorporating both isolation and pylometric exercises. In order to ensure high quality repetitions, this regimen will be measured in units of times as opposed to discrete units of movements completed. This helps you focus on how well you are doing each exercise as opposed to how many you are doing.

Isolation. By supporting the total amount of your body weight on a single limb, you will increase the resistance on that isolated limb, which will subsequently increase your exercise overload. This technique will recruit more muscle fibers, efficiently target your stabilizer muscles, and increase the hypertrophic effect on your fast twitch muscles.

Pylometrics. This form of exercise increases the force and level of muscle activation required to perform each repetition. You will not only generate maximum amounts of free energy to push and control dynamic movements, but you will also optimize muscle gains through efficient stretching and contracting of your muscles.

Explosive Negative and Focused Repetitions. The name of the game is quality over quantity. By focusing more on the level of control per exercise, you will increase muscle contraction-- therefore, generating more momentum with each repetition.

By incorporating these techniques in today's routine, you can ensure optimum results from this leg day workout without using any equipment. Make sure to easily follow along with the Heria Pro App! 


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  • Chris Byers on

    Love this! Thank you for sharing!

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