Tony Lu
Aug 18, 20212 min
If you're stuck at home, and you want a bodyweight leg workout that will have you limping for the next two days, then look no further than Austin Dunham's home bodyweight leg workout.
We tried this ourselves, and this routine had both our quads and hamstrings on fire for days!
Skip to the workout.
Post workout
Austin Dunham is a renowned calisthenics athlete specializing in bodyweight training, as well as being a successful entrepreneur and content creator. His YouTube channel has amassed to nearly 1 million subscribers, and he has over 300 thousand followers on Instagram.
Today we're sharing one of his home leg workouts with you, which is a follow-along YouTube video with 10 minute rounds repeated 2-3 times, depending on your fitness levels, and time.
To check out our other workouts, click HERE.
Before you begin this workout, remember to have plenty of food and water for fuel, as well as performing some type of warmup. This could be dynamic stretching, using a foam roller, easy cardio for a couple of minutes, or a combination of them.
If you're more advanced and don't want to be limited to your bodyweight, you could grab a pair of dumbbells or weight plates to increase resistance.
However, we will warn you, some of our team members did this and trust them when they say: the extra weight accounts for much more intensity than you may think.
Remember, it's a 30-40 minute workout.
So grab a water bottle, maybe a sweat towel, turn on some music, and let's go smash this workout!
Jumping jacks into close stance squats - 30 seconds
Chair assisted/free standing pistol squats - 10 reps each leg
Bodyweight squats - 15 reps
30 seconds rest
Bulgarian split squats/lunges - 10 reps each leg
Forward lunges - 10 reps each side
30 seconds rest
Squat hold - 30 seconds
Jumping jacks into close stance squats - 10 reps
Rest 2-3 minutes, repeat for 2-4 rounds in total.
After the workout, we'd recommend that you have some sort of snack or meal that's high in protein, that way you maximize the muscular growth you get out of the workout. Maybe have a protein bar, protein powder as part of your favorite shake, or a meal full of protein.
It's also a good idea to do some static stretching, as well as foam rolling and maybe a quick warm down like a walk outside.
It'll ease some of the pain off of your legs, and increase your chances of being able to walk properly the next day.
Thanks for reading! We hope you enjoyed Austin Dunham's workout, and feel that you got a good pump or burn during these uncertain times.
How did you find the workout?
Let us know down in the comments below!