ISPP 2015

Career Opportunities in Pharmacy
10 Minute Leg Workout | No Equipment Home Workout

Hi this is Daniel Ventura and welcome to the PROMiXX Academy series of home workouts. Now if you’re stuck at home with the kids and desperate to train, or perhaps you’re in the hotel
with no gym follow along and watch these videos. Let’s get started with my no equipment leg workout which will be a mixture of plyometric, isometric
and resistance exercises. This 10 minute leg exercise workout consists of 45 seconds of exercise followed by 15 seconds of
rest, 10 times. Are you ready? Okay now copy as I do. Right get into a squat position and I want you to bounce five times. One, two, three, four, five. And stand up. And again, one, two, three, four, five and up. One, two, three, four, five. Make sure you’re getting your bum down as well. One, two, three, four, five. Should start to burn by now, I know mine are. Two, three, four, five. Okay we’re nearly there! One, two, three, four, five. Ten seconds left! One, two, three, four, five. Nearly! One, two, three, four, five. And time! Okay how was that? Fifteen seconds rest. Make sure you take deep breaths in. Breathe in through your nose, out through your mouth. Okay ready for the next set? Okay slow eccentric. One, two, three, four, five. Stand up quick and again one, two, three, four, five. Make sure your bums hitting the floor. One, two, three, four, five. One, two, three, four, five. Okay how’s that feeling? One, two, three, four, five. You getting the burn yet? One, two, three, four, five. Good work. Ten seconds. One, two, three, four, five. One more. One, two, three, four, five. And done! Okay, that wasn’t too bad was it? Next one. This one’s a plyometric I want you to do a squat and then into a jumping jack position. So this one’s a little bit speedier and may make you sweat. Ready? Okay. And let’s go. So deep squat into a jumping jack, and again. Okay so this one’s a bit tougher guys. It’s gonna get your heart rate up and it’s gonna get those legs burning. Okay how we doing? Are you feeling that yet? Okay we’re nearly there, 10 seconds. Legs on fire. Three, two, and time! Well done, well done, just shake out the legs. Make sure you get some breath in. Breathe in through your nose, out through your mouth, in through
your nose, out through your mouth. Next one; isometric. Come down to squat position hold for four seconds, and up. Another four. Well done, and again. Good work. Good work. Legs burning still. Nearly done. Ten seconds. Three seconds left. Good stuff. Okay guys, so that’s what I call a working recovery. You still working, but its not as hard as the last one. Next one, we’re going to drop it like it’s hot. I want you to squat down quick and then come up very slowly, just like this. So we’re going to drop it like it’s hot, come up nice and slow. And again. So this is a slow concentric and we’re doing a fast eccentric. Take your time on the way up. Just pumping blood into those legs. My legs are on fire, I don’t know about yours. Well done guys. Okay five seconds left. And time! Okay so we’re back to a plyometric one. This one’s going to hurt, I must warn you. Go down into a squat position, stay in the squat, push your legs out to the side and then back in so
similar like jumping jacks but lower down. And go, so these are called borrower squats. Okay, make sure your bum is down. Make sure those legs are burning, which I’m sure they are. Mine are on fire. And don’t be worried if you can’t do the full 45 seconds. There’s no harm in standing up having a little break. Like I’m going to have a do. Okay let the lactic acid dissipate, go back in. That’s good. You can take as many breaks as you like but of course the less breaks the better. Ten seconds left. Oh how’s your legs feeling? Mine are nearly finished. Okay, nice deep breaths breathe in through your nose, out through your mouth, in through your nose,
out through your mouth. Next one four second isometric. One, two, three, four. Followed by squat jump. One, two, three, four. One, two, three, four. One, two, three, four. One, two, three, four. One, two, three, four. Feeling good? One, two, three, four. One, two, three, four. Five seconds! One, two, three, four. And time! Mamma mia! How are we feeling back there? Right, we haven’t done anything on the calves yet. So this is going to be a plyometric one for the calves. I want to do jumping jacks but on, on your
tiptoes. Okay. Ready for Business? Let’s go! So stay on tiptoes. And this is also a working recovery. We’re still working the legs. Now we’re focusing on the calves, but of course it’s a lot easier from the horrible things I’ve been
making you do beforehand. My apologies. Hope you enjoyed it. Okay, how we feeling? Heart rate going up. Well done. Good stuff. Well done. Okay, next up we’re gonna do a little step out. I want you to stay in the squat position. Step out with one foot to the right and then one to the left, alternatively. Okay ready for business? Let’s go! Into a squat, step out, left and right. So make sure your bum is low. Keep your legs bent. Each time you’re pumping more blood into the quadriceps and they’re gonna burn more and more and
more. Okay remember if you can’t do the whole 45. Like I can’t. Give yourself a bit of a break go back into it. There’s no harm in that you’re only human. Ah! Okay, how are we feeling? You got room for one more? Okay so this is what I like to call the finisher. This is absolutely going to finish your legs. This is squat jumps, as it’s pure plyometrics. Take a deep breath in. Now I want you to touch the floor, and jump. One, two, three, four, five, six, seven, eight, nine, ten. I always try to get to twenty, two, three, four, five, six, seven, eight, nine, twenty! Before I take a break, we’ve still got 14 seconds keep going if you can! Two, three, four, five, six, seven, eight, nine, nearly made 30! Well done guys! That’s the end of the leg workout. Hope you enjoyed it! Okay so if you felt the burn as much as I did in those workouts. Make sure you hit like, subscribe
to PROMiXX and check out the description below.

66 thoughts on “10 Minute Leg Workout | No Equipment Home Workout

  1. I tried this but made the mistake of not stretching before this leg workout? Do you know any kind of stretches to avoid muscle soreness of the thighs?

  2. Sooo I barely got through this workout! I had to slow down the reps and took a some breaks but I made it through. I will try to do it a few times a week. Great workout!

  3. What exactly does this help with? Is it just your legs or does it help the whole body? Could you show us a simple short workout session which work out the entire body. Thanks and nice video.

  4. You shared a great workout Daniel, reduced time and increased efficiency of leg workout.
    Can you share the same home workout for chest?
    Thank you!

  5. I did this yesterday thinking this was uploaded a long time ago LOL and well, today I can barely walk tho but amazing workout!

  6. Yo mate love from Albania ❤️!
    Im a 13 year old and I just started working out at home cause I have no gyms nearby…so this helped me out a lot , and that burn tho…I couldn’t stand up after this 😂👍🏼

  7. Nice variations, using slow eccentric & slow concentric, and different angles of squats, really covering all the muscle fibres in the legs. Most rounded home leg workout you’ll get is this. I will add in some lunges at the end too, once I’ve rested a bit lol.

  8. 10 mins exercise for legs would rescue me cause i don't have time for workout. I used to workout 1-1,5hrs/day, 4-5 days/week to build mass and I managed to have a great body. But,I wonder if I can build mass (I don t mind if it s gonna take me longer) with this workout. Maybe it is for those who want to burn fat and not for the pumping? Still, I ll try it for sure

  9. I died in the third minute. But I did it. It's awesome.
    I have one question. Is this workout suitable for mass gain? It’s clear that the matter is nutrition, but the type of training is just as important.

  10. Fell down at 3:30, but this man is amazing. His accent is soothing, and I feel as if I’m in the room with him for some of his commentary

  11. Im going into track for throwing and i need to get my legs back in shape for it and im glad i came across this video

  12. I watched it for first time and i become your fan..😍🙏🏻😊 it's like a innocent child instruct us…you instruct us like a child…put every point gently and clearly …thank you..
    I will try it tomorrow morning…thank you

  13. Quick question how long would you say it would take till you see a decent amount of change down your lower body, month maybe weeks ??

  14. Actually,i did this yesterday but after 4 to 5 exercises,my legs as well as my glutes started paining!
    So i got ta have to slow down.
    Will it be ok if i did that??

  15. I'm a 13 year old boy who was 206 pounds March 2019 I am now 159 pounds and videos like these have helped me a lot so thank you very much!!

  16. Hello mate! just subscribed and will start the workout tomorrow 🙂 one question.. does this also works as aerobic exercise?

  17. You are a great trainer. I always find workouts on youtube and the people on their guiding me never motivate me like you do. Good tips on breathing as well. Thank you!

Leave comment

Your email address will not be published. Required fields are marked with *.