LEGS CALISTHENICS WORKOUT | Weighted squats and pistol squats routine - HD

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If your quest is for strong, muscular, and athletic legs then you will be well advised to follow this bodyweight/calisthenics legs and lowerback workout.
The glutes, calves, lowerback, quadriceps and all the other muscles are getting a real hypertrophy, strength and endurance training by working this progressive leg routine.

Leg workout:
1) Jump rope variations: 5-10 sets x 30s - 2min
2) Weighted squats with the training partner on shoulders (80 kg. + 10 kg weighted vest): 4-5 sets x 6-12 reps
3) Pistol Squats: 5 sets x 6-10 reps
4) Bodyweight Squats (high volume): 5 sets x 20-50 reps
5) Bodyweight Lunges: 5 sets x 20-40 reps
6) Push Bridges: 4-5 sets x 6-10 reps

1) Jump rope: the break between sets is of 30 seconds.
2) Weighted squats: the break between sets is of 1 minute and a half.
3) The break for one leg squats, between sets is of 1 minute and a half or 1 minute.
4) For all the other exercises do breaks between sets of 1 minute.

The routine starts with the jump rope variations for a very good warmup. It will get you ready for weighted squats (with your training partner on your shoulders). The jump rope works extremely well the calves, joints and it increases the blood circulation.
Weighted squats are very intensive. You can do them with a partner on your shoulders or with other weights attached, like a vest. This is a routine for more experienced athletes. If you are a beginner then pay attention to not harm yourself.
Pistol squats or one leg squats are considered by the bodyweight masters as one of the most important exercise for legs. It is an exercise good for building strength, balance, muscles and coordination.
Finish the series with two legged bodyweight squats (do full range of motion) and lunges for something lighter but very effective for having a complete leg workout.
Practice push bridges at the end. Their purpose are for an extra work for your glutes, lowerback and spinal muscles. Plus, they will help you gain some mobility/flexibility too.

Quick TIP for those that can't do weighted squats or pistol squats:
- start by mastering the bilateral squats i.e. two legged squats and gradually build up to unilateral squat aka The Pistol Squat.
- when you are comfortable with unilateral squatting, you can try the weighted squats.
- start with a weight vest and see if you can build up to squats with a training partner on your back.
- you can throw in some jump squats, lunges, bulgarian split squats, step ups, jump rope for variety.
- so stop watching and go bang some pistols!
- like, share and subscribe!

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VIDEO and EDIT: Prime Studio
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