7-Exercise Bodyweight Leg Workout

For our 4-year anniversary, my wife and I rented an apartment in Paris, France that is about the size of a shoebox (seriously though…)

With no gyms in our area (that we can find anyways), we decided that we were going to do a quick leg workout before heading out to see some sites…

My wife mentioned, that she “didn’t want to shower after the workout” so naturally, my goal was to make her sweat so much from the workout that she was forced to shower 🙂

In this workout, we will be using two different training styles.

The first is post-activation potentiation (PAP) and the second is a strength-isometric combo.

Here’s what you’ll do:

Warm-Up: Perform 20-reps on each exercise and do 2-full rounds, resting only when needed. 

Bodyweight Squats: 20-reps
Alternating Lunges: 20-reps total
Squat Jumps: 20-reps
Bulgarian Split Squat: 20-reps (10-reps each leg)

Once you have gone through 2-rounds of the warm-up, you are going to move into the PAP circuit below.

PAP Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest. 

Note: PAP exercises are focused on power and strength to fire up your nervous system and active more muscle fibers.

Box Jumps (or bed jumps for us!): 10-reps
Rest 10-seconds
Squat Jumps: 10-reps
Rest 10-seconds
Bodyweight Squats: 10-reps
Rest 30-seconds and complete 5 total rounds.

Once you have gone through 5-rounds of the PAP Circuit, you are going to move into the Iso-Strenght circuit below.

Iso-Strength Circuit: Perform the reps or seconds stated below for each exercise. Rest only where it says to rest. 

Circuit A
Bodyweight Squats: 30-seconds
Glute Holds: 30-seconds
Complete 4-total rounds of this circuit WITHOUT rest…

Once completed, rest as long as needed and move into:

Circuit B
Bulgarian Split Squat (left leg): 30-seconds
Single Leg Glute Hold (left leg): 30-seconds
Bulgarian Split Squat (right leg): 30-seconds
Single Leg Glute Hold (right leg): 30-seconds
Complete 3-total rounds of this circuit WITHOUT rest… 

Once completed, rest as long as needed and move into:

Circuit C
Burpees with Tuck Jump: 30 reps
Squat Holds: 60-seconds

DONE!

Talk about some great variety right? Can you see why both my wife and I were dripping with sweat after this workout?

Drop a comment below and let me know how it went for you!

-Dennis Heenan

P.S. Want more unique training workouts like this one? Go check out my AT2 workouts HERE! <=