Weighted Calisthenics Leg Workout - Part 2
Weighted Calisthenics Leg Workout - Part 2
Greetings warriors!
Welcome back to the second installment of our weighted calisthenics leg workout!
I hope you felt the burn with Part 1!
Now let’s torch your lower body muscles even further!
This session focuses on building explosive power in your quads, strengthening your hamstrings and glutes, and working out those important calves all with the power of bodyweight training and strategic weighting.
Weighted Squats with Resistance Band: (15-20 reps x 5 sets)
The weighted squat is a staple in any leg workout, and incorporating a resistance band adds a new dimension of challenge. The band provides additional tension throughout the movement, pushing your quads to work harder. Due to the combined resistance of the band and weight vest, your range of motion might be slightly limited. Don't worry, though! Focus on maintaining proper form by keeping your back straight, core engaged, and squatting down as low as comfortably possible (ideally close to knee level). As you rise, concentrate on pushing through your core and thighs, fully extending your quads without hyperextending your knees. Feel the burn intensify with each rep!
Elevated Narrow Squats: (20 reps x 5 sets)
This squat variation takes things up a notch by targeting your adductors (inner thighs) and core alongside your quads. Here's how it works: find a slight elevation (a book, brick, or even a slanted surface) and perform squats with your feet slightly narrower than shoulder-width apart. This position increases the work done by your adductors, stabilizing your hips and core throughout the movement.
Assisted Straight Single Leg Calf Raises: (20 reps/leg x 5 sets)
Calves are often neglected, but they play a crucial role in balance, stability, and explosive power. This exercise specifically targets the gastrocnemius muscle, the larger muscle in your calves. Stand on one leg with the other leg slightly behind you for balance. Focus on slowly lowering your heel towards the floor, feeling the stretch in your calf muscle. Then, push explosively back up onto your toes, squeezing the calf muscle at the top of the movement. Feel free to experiment with tempo – try pausing briefly at the bottom or middle of the movement before pushing up, further intensifying the contraction. You can also perform assisted versions, holding onto a sturdy object for balance if needed.
Assisted Bent Knee Calf Raises: (20 reps x 5 sets)
This variation focuses on the soleus muscle, the smaller but equally important muscle located deeper in your calf. Perform calf raises with your knees slightly bent (around 45 degrees) to shift the focus to the soleus. Aim for a controlled movement, lowering your heels down slowly and pushing back up explosively on the balls of your feet. Squeeze your calves at the top and feel the burn!
Elevated Hip Raises: (20 reps x 5 sets)
Let's sculpt those glutes and hamstrings. Lie on your back with your knees bent and feet on an elevated surface (chair, bench…), positioned slightly above shoulder-width apart. Elevate your hips off the ground, squeezing your glutes and hamstrings at the top of the movement. Don't let your lower back arch – keep your core engaged throughout the movement. Feel free to add isometric holds at the top or bottom of the movement to increase difficulty and maximize muscle activation.
Progression and Weight Considerations:
Remember, this program serves as a guideline. Adjust the weight of your vest, the resistance of the band, and the number of repetitions based on your fitness level. Don't be afraid to experiment with different tempos or add pauses to further challenge your muscles. Listen to your body, prioritize proper form throughout the exercises, and gradually increase the difficulty as you get stronger
Unlock Your Full Calisthenics Potential:
This two-part weighted calisthenics leg workout is just the beginning of your journey towards a powerful and sculpted lower body. With dedication and consistency, you can achieve amazing results using nothing but your own bodyweight and strategic weighted variations.
Ready to take your calisthenics training to the next level?
Consider enrolling in my comprehensive calisthenics training course for personalized coaching and in-depth guidance.
You'll receive a wealth of workout routines, form checks, and progression tips to unlock your full calisthenics potential.
