Day 2 Home Workout Challenge // Leg Workout (No Equipment)

This was an awesome workout! Which really took me by surprised after being so un-impressed with Heather’s Day 5 Tabata + Booty Workout. No Equipment Leg Workout is Day 2 of Heather Robertson‘s Home Workout Challenge. The Home Workout Challenge is 7 days of no equipment workouts that Heather created in May 2020 during the pandemic. (Here is the playlist if you are interested.)

This is a super fun cardio + strength lower body workout. And it is a creeper, too. By the final circuit my legs were burning. Especially after doing wall sits immediately followed by jump squats–the burn! This is a body weight strength workout. No equipment needed except a fitness mat. But I also had a chair handy since some of the exercises require some balance. Even Heather was losing her balance in this workout! This workout has a long and thorough warm up and a long, deep excellent lower body stretch at the end. This is a winner!

There are 3 circuits in this workout. Each circuit contains 4 exercises and is done three times before moving on to the next circuit. The exercises are all done interval style: 30 seconds of work followed by 10 seconds of recovery. There is a timer in the lower right hand corner of the screen counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

Leg Workout (No Equipment) is 36:27 minutes; 5 minute warm up and 5:30 minute stretch. Equipment: fitness mat. Optional: have a chair handy for balance.

Circuit 1:

  1. In & out squats (one narrow squat + one step out squat + one narrow squat + one step out squat to other side)
  2. 3 pulse lunge (alternating reverse lunges, while in lunge, pulse 3x at bottom of lunge)
  3. Single leg deadlift, alternate legs (hinge forward, keeping back straight, raising one leg behind you while touching fingertips to floor)
  4. High knee run
  5. Repeat #1-4 two more times

30 second rest

Circuit 2:

  1. Side lunge (alternating side lunges with arms in genie)
  2. Prisoner stand ups (start in high double kneeling w/ hands behind head and elbows out to sides, step one foot forward so you are in kneeling lunge then step other foot forward to meet other foot so you are in a squat, reverse back to high double kneeling, alternate lead leg when stepping forward)
  3. Glute bridge pulses (lay on mat, knees bent and feet on mat near glutes, raise hips and keep them elevated in bridge isometrically, pulse hips up higher)
  4. Scissor squats (4 scissor runs + one squat jump)
  5. Repeat 1-4 two more times

30 second rest

Circuit 3:

  1. Sumo squat
  2. Curtsy & leg lift (do one rear cross-back/curtsy lunge into a straight leg side kick/raise, alternate legs)
  3. Wall sit (hold wall squat isometrically entire interval)
  4. Jump squat
  5. Repeat #1-4 two more times

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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