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RUComment “GUIDE” and I’ll send you the pdf to my complete home workout series guide.
1.) Bodyweight Squats
4 sets | 15 to 20 reps
👉🏻 Add weight using a backpack if body weight feels easy.
Beginner version:
• Chair squats (sit → stand)
• Half-depth squats
2.) Lunges
3 sets | 8 to 12 reps per leg
👉🏻 Bottom position: both knees around 90°, front heel stays down
Beginner version:
• Supported lunges (hold a wall/chair)
3.) Single-Leg Squats (Assisted)
3 sets 6 to 10 reps per leg
👉🏻 Hold wall, pillar, ladder, or chair for balance
Beginner version:
• Box squats (sit to chair on one leg)
• Partial reps
4.) Sissy Squats
3 sets |6 to 10 reps
👉🏻 Control the way down
Beginner version:
• Hold a wall/chair for support
• Very small range of motion
5.) Bulgarian Split Squats
3 sets | 8 to 12 reps per leg
Beginner version:
• Shallow depth
6.) Single-Leg RDL (Hamstrings)
3 sets | 8 to 12 reps per leg
👉🏻 Hold your backpack, push hips back, keep back flat
Beginner version:
• Light bag / no weight
7.) Wall Sit
3 sets | max hold
Beginner version:
• Higher wall sit (don’t go too low)
8.) Calf Raises (3 Angles)
3 sets | 15 to 20 reps each
• Feet straight
• Feet in
• Feet out
Beginner version:
• Hold wall/chair for balance
That’s Day 2 of my 4-day home workout split.
Day 3 is coming next.
#homeworkout #legworkout #calisthenicsworkout #noequipmentworkout #bodyweighttraining
@rumanahaaris
