Home Leg Workout (Follow Along)

– What's up, elite Thenx athletes? Welcome to anothervideo of official Thenx.

I'm John Oslager, and today we're gonna be usin' the Thenx app to guide us through a calisthenics leg workout.

(techno music) – (Child Speaker) Listen.

(techno music) – Alright, guys, let's get started.

And if you don't have the Thenx app, it's available on iOS and Android; and you can become a member at thenx.

com to get full access to allof our technique guides, programs, and daily workouts.

When you open up the Thenx app, you're gonna see programs, technique guides, and daily workouts.

We're gonna hit Programs; we're gonna go with the beginner program.

We're gonna do part two: legs.

As you see at the top, there's a timer for when we start the workout.

When you're all completed, you hit Mark as Completed.

Alright, so this is the workout for today.

We're gonna go ahead;we've got two rounds.

We're gonna go ahead and start that timer.

If you guys are unsure aboutany of these exercises, you can always click on Exercise, and it'll show you avideo on how to do it.

So, first off, we havesquat lunges, 30 seconds.

When you're performing asquat, you want the weight to be on your heels, you wantyour chest up, back straight.

You wanta make sure that your legs reach at least a 90-degree angle.

You can always go lower.

And with lunges, youwanta make sure to try to keep your shins and legs straight; and you don't want yourknees going past your toes.

And like I said with squats, you wanta go to at least 90 degreeswith your forward leg.

Alright, let's get started.

I'm gonna start the timer;you've got 30 seconds.

(lively percussive music) Whoo.

So, after each exercise, we take a 15-second rest; but if you're feeling good, you can always push yourself and cut that rest time.

So, next up, we have Bulgariansplit squats.

(bell ringing) If you're unfamiliar with the exercise, you can always just click onit, and you'll see a video on how to do it.

Alright, we're gonnause this box over here.

We have 10 each leg.

(lively percussive music) Whoo.

That's a good one.

The thing I like about that exercise is it helps build balance aswell as strength in each leg.

So, next up, we have lungesis what it looks like.

(techno music) Alright, we got 10 in each leg; let's go.

(techno music) Whoo, whoo.

Alright, we're gonna goright into jump squats, and that's kinda self-explanatory.

You wanta go all the way down, and you wanta jump as high as you can.

We're goin' for 14.

(lively percussive music) – [Singer] ♪ It's heavy on the music.

♪ (lively percussive music) – Whoo.

That was definitely the toughest one yet.

Let's keep movin'.

Next up, we have jumping jacks.

I'm sure you guys know what that is.

If not, you can alwaysclick on that video, and it'll show you just how to do it.

Alright, we've got 40.

Let's go.

(lively percussive music) Whoo.

So with that exercise; it's actually gonna bethe opposite of a squat.

You're gonna want to put all your weight on the balls of your feet.

It's a great exercise toget that heart rate up and break a sweat, as you can see.

Next up, (exhales loudly) we just have regular squats.

So, remember, you wantquality over quantity.

Let's do good form.

Let's go for 20.

(lively percussive music) Remember, guys, you want your feet shoulder-width apart.

You wanta break that 90-degrees angle.

You wanta keep your chest up.

Whoo.

Alright, next up, we have side squats.

Now you guys know how to do it.

Let's get right into it.

We got 10 each leg; let's go (techno music) Whoo.

It's really important to focus on keepin' that outer leg straight.

And the same thing as with regular squats, you wanta break 90 degreeswith the inner leg.

Alright, next up, we have crab walks.

That may be an exercise that a lotta people aren't familiar with; but it's a good thingthat if we click on it, it shows us exactly how to do it.

Alright, with this one, we're gonna walk 20 feet.

You wanta stay low; you wanta try to stay at that 90-degree angle the whole time.

Let's go for it.

Ninety degrees, stay low.

(lively percussive music) Remember, you always wanta push yourself, but if you need to take abreak, stop for a second, catch your breath, and thenget right back into it.

Almost done.

(lively percussive music) Whoo.

These exercises just keepgettin' harder and harder.

Let's see what we got next.

We got calf raises, 15 each leg.

With this exercise, you can use a bar or even a wall for resistance.

So let's go.

You wanta go all the way up, both our feet really flex that calf, back down.

(lively percussive music) Five more, three, two, one.

So with those, when you getto the peak of the movement, you wanta make sure to squeeze and flex that calf really tight andhave a slight hold at the top.

Alright, last but not least, we have wall sits for 45 seconds.

As you can see, keepin'this back straight, keepin' the legs at 90 degrees, and we're gonna do 10.

Alright, let's get ready to do it.

Legs at 90 degrees, backstraight, 45 seconds.

(lively percussive music) If you're not able to holdthis for the full 45 seconds, you can always restyour hands on your legs for a little assistance.

But try to really pushthrough and not use that.

(lively percussive music) (exhales loudly) If this exercise is too easy for you, you can actually getup on your tippy toes, and you'll get lots more.

(lively percussive music) Whoo.

(lively percussive music) Five, four, three, two, one.

Whoo.

Alright, guys, that's it for round one.

You've got two more rounds.

Don't forget, after youcomplete that workout, and Mark as Completed at the bottom.

Thank you guys so much for watching, and if you guys enjoyed this workout, make sure to hit that like button, and comment below what you guys wanta see in the next video.

We post every Sunday at8 p.

m.

USA Eastern time.

Now you can see if youwanta get in the best shape of your life, and getstep-by-step technique guides, programs, and daily workouts, make sure to visit thenx.

com and become a member today.

And don't forget to download the Thenx app to take our workouts with you everywhere.

We're really excited for 2019.

We have so much in store for you guys, and be ready to level up.

And also in 2019, the Thenx team will be at the LA Fit Expo at the end of January.

We really hope to see you guys there.

Thanks again for watching.

I'm John Oslager, til next time.

– [Singer] ♪ Listen righthere, lil' mama, you back ♪ ♪ The way I make you feellike you just got the bag ♪ ♪ The Fendi and thatGucci, you know that I am ♪ ♪ I ain't tryin' to brag ♪ ♪ I'mma be patient ♪ ♪ Money don' come when it want to ♪ ♪ I'mma be patient ♪ (techno music).

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