17 Min Home Leg Workout Routine – Legs Thighs Buttocks Workout for Women & Men Lower Body Exercises


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is 17 Min Home Leg Workout Routine Legs Thighs Buttocks Workout for Women Men Lower Body Exercises a leg workout this is a great workout
for both men and women and the only equipment required today is a pair of
dumbbells I am going to be using a plyo box for one movement you could use a
chair or nothing at all it’s totally up to you and just follow along with me for
all of those beginner modifications and follow me for the intermediate to
advanced exercises there’s no warm-up required for today’s workout but if
you’d like to do one get the blood flowing you go ahead and click up here
to start a quick five minute warm-up otherwise I think we’re ready to go
let’s go we’re going to burn out these legs I’m excited we are going to need
our dumbbells footwell I’m going to need my dumbbells for the first one Claudia’s
going to go without so that’s the difference between our two modifications
on this one it’s a combo movement we’re getting right into it we’re going to go
squat feet shoulder-width apart butt back head up chest up up and then we’re
going to do a reverse lunge step back drop that back knee till it gets to a
90-degree angle back to the Squa opposite leg reverse lunge good so you
decide which one of these two variations is right for you today whether you’re
going to use some dumbbells on this one whether your body weight is enough for
you you go ahead and make that decision now we’re not going to count any reps
today so it’s all about you moving at a pace that you feel comfortable with push
yourself but at the same time make this workout your own just trying to get in
as many reps in as you can and this a lot of time period the goal really on
both of these moves is to put that weight back in your hips so both on the
reverse lunge and the squat you really want to sit back drop that weight
straight down keeping a lot of the weight in your heels also important to
keep your keep good posture shoulders back head up chest up good breathe
getting as many as you can this is a brutal one to start the legs with no
kidding I was just thinking I think of the exact same thing right into it today
hey we’re going hard and we’re going fast I can be easy around the bush here
not gonna be easy but it’s gonna be worth it let’s go for five four three
– one nice okay you are going to need those dumbbells for this one next one
I’m gonna do a stiff leg deadlift feet shoulders apart little bend the knees
head up chest up kick your hips back I’m gonna go all the way down keep my back
straight where Claudia is gonna do a Romanian deadlift and she’s just gonna
bring those weights down to just below her knee and then she’s gonna stand up
I’m really just breaking at the hips like Coach Kozak is so there’s not much
of a difference of course except I am stopping it right below my knees but
you’re just using those hips pop and right back ups you are going to feel
that stretching the hamstrings main difference just the range of motion that
you’re using on this one I want you to go really go down as far as you can
while keeping your back nice and straight the second you start hunching
over we’re doing one of these because you can’t keep your back straight
anymore wow that’s the point where I don’t want
you to go down any further yeah back straight hips go back and then
hips go forward and squeezing those glutes right at the top squeeze them
good nice keep breathing good posture you got it let’s go
working that back side on this one good and let’s go five four three two one
zero okay for the next one I’m going to use
my box Claudia isn’t she’s going to do a split squat I’m gonna do a Bulgarian
squat so I’m gonna put one leg up on the box behind me I’m gonna drop straight
down we’re both dropping straight down I just have this back foot elevated so
again you’re going to make the decision and which one is right for you
trying to drop down into that lead leg it’s a 45 degree angle you can either
have your foot up on the ball of your foot like I’m doing if you’re on the box
or you can have it down you decide which one is right for you today good you got
it again dropping straight down you don’t want to want that forward knee to
go too far over your foot so you’re trying to drop that weight straight down
and straight up you got it let’s go five
four three two one switching sides now get lined up and look and right into it
your legs are getting a little tired that thing gets a little harder
here we go can I keep my balance one good tip to help you keep your balance
is to find a focal point for your eyes and just keep your eyes focused on that
point whatever it may be find a spot on the wall whatever it is keep your eyes
on it good looking up dropping straight down
you got it nice work good fighting through that burn yeah I feel it
we feel it too not alone we feel it three two one nice we get my box out of
the way for the next one Claudia’s gonna go without her dumbbells I’m going to
use mine and we’ll do our calves next turn – it’s
just simple calf raise toes pointed straight ahead driving up onto the balls
of your feet all the way up all the way down if it helps you can put your arms
out to the side if it helps you balance just leave them down whatever it takes
your side and I really want you to control the way down – right don’t press
up in it Glatt down but instead control that descent
I really feel listen all the way down my or all the way up my posterior chain and
that’s pretty common especially when you’ve already started to work out and
everything is pre fatigued if you were okay so now we need to switch to your
toes point it out go point them out a little bit and now look what’s going to
hit different parts of your calves hitting different muscles with different
angles a little trick you can use here good all the way up all the way down
getting those heels up off the ground every rap good we’re doing three
positions on this one we’re going to point our toes in next and five four
three two one okay readjust toes pointed in a little soft
need but knees bent all the way up all the way down good burning those calves
out you’re not imagining that burn no it’s real and
that’s okay I said I know what’s working that’s why we came here today to get
results not waste our time your times too valuable to waste come on let’s go
one into the next let’s go five more seconds on this one up and down nice and
control three two one zero okay no weights need it for this next
one we’ll go into our backs Claudia is going to use two legs I’m going to use
one we’re doing hip ups so the line down put it on her back hands are out of my
side I’m gonna bring one leg up I’m going to drive off my heel it’s on the
ground where Claudia is going to drive off of both heels you decide which one
of these is gonna be right for you today you know if any of these yet you start
doing a harder one and moved it easier or vice versa totally cool just make
this workout your own and don’t give up don’t stop don’t pause the video you can
do it make it through make it through right here drive off the heel squeezing
your glutes and your hamstrings up at the top give them a good squeeze being
sure not to hyperextend that back exactly straight up but don’t
hyperextend it well you’re arching it good you’re using one leg now’s the time
to switch otherwise keep going all the way up all the way down nice hit every
muscle in your legs today no individual part of your legs is gonna escape
good all the way up all the way down squeeze little boots up at the top you
got it nice work guys keep it up stay focused you got it
I know leg training can suck that’s okay you’re here you’re pushing through
you’re persevering you’re a fighter not a quitter keep driving through three two
one zero okay we’re up I’m going to grab my
dumbbells for this next one cloudy’s going to go without hers we’re doing a
one and a quarter sumo deadlift so let’s feet nice and wide toes pointed out a
little bit hips go back first catch
sup sit back all the way down now we’re going to come up a quarter up back down
and up so it’s one quarter and up good so that’s where that one and a quarter
name comes from now if you’re wondering what the heck why are we doing this just
puts a little extra emphasis on your hamstrings and glutes being down here
forcing them to do some extra work oh you’re not going to wonder for very long
because you’re gonna feel it yeah as true mister he’s gonna be solved quick
red light in a hurry I want you to keep your knees out on
this one don’t allow your knees to collapse in but keep them out and strong
that’s one of the reasons also while we point those toes out a little bit
hopefully those hips oh you got it keep moving guys you’re right here let’s go
breathe nice work one into the next here machine
let’s get after it good work let’s go just 10 more seconds
on this one fighting through almost there and five
four three two one zero nice all right so that’s halfway done
with this leg workout it’s a quick 10-second break we’re doing our dumbbell
squat plus reverse lunge next so you decide if you’re using dumbbells on this
one or not get ready shake those legs out halfway done with it it’s all mental
from here on out guys let’s go three two one and squat weight back in the hips
reverse lunge step back back into the squat you know the drill by now and now
that you’re a little more familiar with these movements I’m gonna ask you pick
up the pace a little bit put it all out there we’re not saving anything give it
everything you got every rep once you’d almost be machine like in this all right
just one wrap every one rep after the next great form focus on that breathing
you got it guys weight goes back in the hips
every time sitting back and on that squat don’t align your knees
to fold in keep those knees pointed slightly outwards the one into the next
you got it guys good pushing through it’s only ten more seconds on this one
come on fighting through that burn you got it you’re stronger than that burn
let’s go three two one zero we need dumbbells to the next one do a
posterior chain next feet shoulder width apart little bend in the knees hips go
back I’m going all the way down well Claudia is just bring those dumbbells
just below her knees stiff leg deadlift or Romanian deadlift keeping our back
nice and flat hinging at the hips squeezing our glue to the top feeling
that stretch in the back of your legs as you go down so on this one it’s like a
little mental thing I like the pictures like I’m trying to push my glutes behind
me like I’m trying to touch that wall behind me just push him back push those
glutes back good and that’ll make sure that you’re engaging the right muscles
we just starts up little bend in our knee and that’s it we don’t bend down
with our knee like a squat very important to note you got to keep it
going guys also a great one for your lower back as well so if you’re feeling
it there that’s okay just strengthening getting it stronger let’s go five four
three two one zero nice so we’re doing the split squats
next remember I’m doing the Bulgarian version so I need my box for this one
Claudia’s doing the split squat look get your balance right did it right okay
I’ll guess and concentrate okay let’s go Zach focus
all right I’m focused drop straight down good see I am human I’m not perfect I
make mistakes but I keep moving so it’s important I’m going to be perfect
important to keep on going pushing ahead when it hurts when you mess up that’s
what we’re doing right here pushing through every rep just because it hurts
doesn’t mean we get to quit that’s right it’s couraged
we’re all hurting the same trust me my legs are on fire how your legs feel
Claudia not not great not great ha ha ha she’s pushing we’re here alright
switching legs opposite and right inside your position and just get right back
into it don’t wait for us good work keep it up
it’s a little bit harder to balance when they’re already fatigued yep
that’s ok how we know it’s working guys every rep getting a little bit better a
little bit stronger come on let’s go pushing through what do you got guys
what do you got put it out there no holding back
you can do it let’s go 10 seconds left on this side keep driving keep driving 5
4 3 2 1 0 who will you have neck all right losing
the weights calves are next okay I’m keeping my weights we’re going calf
raise toes pointed straight ahead slight bend in those knees up on the balls of
the feet dry and control the way down so you don’t want to just do not walk back
down nope nice and control good yeah and
concentrate focus your eyes on something for some balance those legs get tired
they start to catch on fire time to start working with your heart time to
start working mentally yep it’s all a mental game you can do it those who
think they can and those who think they can’t are both right which one are you
right now switch point those toes out let’s go
keep it moving guys breaks let’s go I’ll pause that video I don’t care how
tempting it is don’t do it you’re better than that finish this and it’s strong
you’re going to feel so darn good when you’re all done with this come on let’s
go driving through guys driving through sweet just point those in those there
you go yes one into the next guys you’re a machine let’s hit it
what you got what you got good fighting through this with you right here with
you take a me either no I feel it you can tell by
the sweat all the way up all the way down guys you got it let’s go five four
three two one zero okay no Dumbo’s to the next one we are going to the ground
either a one leg hip up or two legs you decide driving off that heel
squeezing your hamstrings and glutes all the way up all the way down don’t bounce
off the ground but do come all the way down nice again you decide which one of
these is right for you today but don’t stop moving that’s what’s important you
need to switch to an easier modification totally cool but keep going let’s go
let’s get through this together we’re almost there almost doing through legs
good driving off that heel squeezing that glute
let’s hit it every time squeeze it squeeze it okay switching legs if you’re
doing one otherwise keep it going good job guys so proud of you for making
it this far almost there Oh driving off that heel
you got it focus on will motivate you why are you here well I just start this
workout today everybody’s going to have a different answer to that question but
you better have an answer to it otherwise you’re not going to make it
very far gotta have a why you got to know your why what is it what’s your
purpose while we’re here come on think about it use it three two one
nice okay we’re up on our feet we’re finishing this leg workout strong with
some sumo deadlifts one 1/4 sumo deadlift to be specific toes pointed out
wide lay weight back in the hips all the way down corner and up this is it right
here guys save the best one for last this is what we came for
let’s get after it guys nice work so far hang tough with us where you at has four
try were you at come on let’s go I’m gonna kick it into high gear this last
one there Beeson I’m gonna feel a little crazy right now I’m feeling a little
froggy I’m gonna regret it in about 60 seconds when I can’t stand you know
when you feel it you just got to go come on let’s go guys
what you got what you got put it all out there let’s finish those legs off strong
one rep into the next nice work beast and through it what burn
I don’t feel anybody what burn come on let’s go
you got it let’s go ten seconds that’s it well ten seconds oh that’s nothing
you got it you got it let’s go five four three two one
Ben is strong zero whoo I’m gonna need a wheelbarrow after this one shake it
loose I will bear oh yeah I’m getting a wheelbarrow
uh have you pushed me and then you’re gonna burn your arms out no you’re
pushing thank you for working out with us today if you enjoyed this workout as
much as we hope you did and you’ve been starting to see some results we’d ask
and encourage you to go check out our patreon page we can learn more about how
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again it’s been our pleasure and our honor to workout with you today thank
you for the opportunity I’m coach Kozak and I’m Claudia and we will see you at
your next workout

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