CALISTHENICS LEG WORKOUT - NO WEIGHTS, beginner friendly
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- Опубликовано: 1 авг 2024
- Hiiii I’m back!! Let me know how you find this workout, my favourite thing about calisthenics is you don’t need a gym or ANY equipment to get started, soooo make some extra space in your house, and do this workout with me
For beginners, I’ve added easier progressions of each exercises for you to follow
Comment what you want to see more of
For those of you who want to switch to calisthenics and don't know where to start, The 8 week Beginner Program I created IS MADE FOR YOU
* no equiptment needed *
↓
f7bf1d-2.myshopify.com/produc...
TIMESTAMPS:
Intro 0:00
Warmup 0:14
The Workout 1:49
- Squats 1:50
- Sissy Squats 2:52
- Pistol Squats 4:13
- Wall Sit 5:44
- Lunges 6:08
- Floor Sliding Leg Curls 6:42
- Bulgarian Split Squats 7:16
Cool Down 7:45
Recap 8:40
other links:
Instagram: / melissayahyaoglu
Tik Tok / lovefrommelii
I love you
Music from #InAudio: inaudio.org/
in audio - MokkaMusic - Dragon Strike
#bodyweighttraining #calisthenics #athomeworkout #calisthenicslegworkout #noweightsworkout #noequipmentworkout #flexibility 
Спорт
Made this for yall
WARMUP
Leg swings 30s
Hip opener rotations 30s
10 double leg hops
¼ Squat Jumps
3 to 5 mins cycling
WORKOUT
Neutral stance squat 3×10
Wide stance squat 3×10
Close stance squat 3×10
Assisted sissy squat 2×6
Assisted sissy squat 2×6 with pause 1 to 2s
Assisted bent pistol squat 2×6 to 8 reps per leg
Eccentric low assisted pistol squat 1×6 to 8 reps per leg
Wall pistol squat negatives slower
Wall sit 3×30-60s (10s rest)
Bent back lunges 3×10 per leg
Upright back lunges straight back 3×10 per leg
Floor sliding single leg curls 3×8 to 10 reps per leg
Bent back Bulgarian split squat 1×8 per leg
Upright back Bulgarian split squat 1×8 per leg
COOLDOWN
Hip abductor 60-80s
Standing head to floor 60-80s
Floor single leg 60-80s each
Floor knee to chest 60-80s each
Standing heel to glute 60-80s each
EDIT: Thanks for the likes💗
Thank you!
Thank you so much ❤❤
You’re an awesome and thoughtful person! Thank you so much.
Not all hero’s wear capes 🤝
Do this list for abs workout of her please
Please, I BEG YOU. NEVER stop making these videos! I love the women who embody calisthenics
Not really seeing the “strength” here. Am I missing something?
@@micacam2684 hypertrophy =/= strength, she has lean but dense muscles. Overall, it depends on what you want from exercising. If you want complete body control, these type of excircles help. If you want size, I recommend either body building, or adding weight to your calisthenics.
Fr so helpful
@@micacam2684what strength are you referring to here
@@micacam2684huh?
1 like = 3 squats
edit: thank you guys till now I have done 81 squat
edit: 102 ✨✅
edit: 162 🫂✅
edit: 300 🫨✅
Do your squat girl ❤
@@hawraalkaaf2696
I'm a boy + till now I have done 81 sauat only from this comment + i do 30 daily
Vidéo ?!
100#
@@paolandreaarcos7322 I feel really great
The video, voice over, edit, fonts..Great work Meli.
Not the fonts
@@will_othewisp Indeed the fonts as well. ahh, how I wish i could produce such work.
She hasn't produced many videos, like 4or 5 of them, & if you see her first video and the last one.. you can immediately see her progress in everything. the videos, her work out, edits.
I just hope you enjoyed her video.
Bless you Melissa Y
@@will_othewisp3 REPLIES
I just began calisthenics and seeing a woman like u doing this makes me really motivated
What do u mean by woman u mean she is weak 😂
The way I thought this would feel like a recovery workout because it has no weights, but instead I'm dripping in sweat and choosing to do only the beginners progression of some of these exercises. I love it! Will definitely incorportate calisthenics in my routine
I couldn’t even finish the beginner exercises 😭
Im gonna keep improving tho and be even better than I was before the summer 💪
@@pixelzebra8440 as long as you do it condistently, you'll see improvement :) maybe don't aim to do more, to get better, and just focus on what you can do in a way that you challenge yourself just enough to feel that you're working and can keep it up the next day or the day after. The improvement will follow. You got this!!
0:15 the warmup
1:49 the workout
1:50 the 3 different types of squats
3:16 starting sissy squats
4:27 starting pistol squats
5:47 wall sit for 30-60 sec; 3 sets w/ 10 second rest
6:08 lunges (stepping forward type) 3 sets x 10 reps per leg
6:43 floor sliding - 3 sets of 8-10 reps
7:17 bulgarian split sqauts - 3 sets of 5
7:45 the cooldown
8:43 workout recap
Thank you for the wonderful video! It’s great!!! :)))))
TYSSMM OMG UR AMAZING :))
my knees are popping, crackling and sizzling 😭😭
I can see why ❤
Careful not to injure your knees
@@pixelzebra8440 thanks, I’ve stopped doing this workout now😭 my meniscus is already compromised from past injuries, don’t wanna risk another one
My legs are absolutely dying. But it's absolutely fun dying. Thank you very much. My whole body is shaking and I'm not even done with this workout yet, just taking a small break.
my legs are shaking
Its normal
did u stick with it? if u did do u see progress
@@truthful723 you need to stick with it. i have gotten incredible results but the pain is crazy bro
just have a rest You might feel a bit sore but thats fine! keep up goodluck
@@truthful723 certainly! i only do the workout when im really motivated though, and my legs still shake badly after each session, but i find my legs are more firmer to the touch than before and i can walk upstairs without break to our classroom which is on the 5th floor! good luck if you're planning to do the workout ☺️
WARMUP
Leg swings 30s
Hip opener rotations 30s
squat to stand
10 double leg hops =single leg
1/4 Squat Jumps
3 to 5 mins cycling/jogging
WORKOUT
1.Neutral stance squat 3x10
2.Wide stance squat 3x10
3.Close stance squat 3×10
1.Assisted sissy squat 3x4-6
2.Assisted sissy squat 2×6 with pause 1-2s
1.Assisted bent pistol squat 2×6-8 reps per leg
2.Eccentric low assisted pistol squat 1×6 to 8 reps per leg
3.Wall pistol squat negatives slower
Wall sit 3×30-60s (10s rest)
Bent back lunges 3×10 per leg
Upright back lunges straight back 3x10 per leg
Floor sliding single leg curls 3x8 to 10 reps per leg
Bent back Bulgarian split squat 1×8 per leg
Upright back Bulgarian split squat 1×8 per leg
COOLDOWN
Hip abductor 60-80s
Standing head to floor 60-80s
Floor single leg 60-80s each
Floor knee to chest 60-80s each
Standing heel to glute 60-80s each
Holy smokes, the editing, lighting, music, form. There's so much style in your video presentation. I got sucked into the awesome music and found myself suddenly exercising along. Inspirational!! ✌️✨
Same here😁💪🏻✨
perfect timing! I'm getting back to my normal routine after the christmas holidays. I love how you take the time to break down the workouts and focus on the importance of good form
Literally what i was looking for !
I want to get back into shape, and i don't want to go to the Gym, calisthenics just look amazing to do at home. I love how your videos are clear and straight to the point, you don't drag them out for +20 minutes, thank you
thank you so much. beginner here and your attention to detail is 10/10! really appreciate you taking the time to make these educational videos. amazing editing!
these videos are incredible!!! you just motivated me so much to start exercising!! Pls pls don't stop, the quality of the whole warmup and workout, with beginners variation???? damn its perfect
Everything about your videos is so satisfying, I'm in love!! I decided to start doing calisthenics at the beginning of 2024 which is tomorrow! Thank you so much for your videos!
your videos are so helpful! i really appreciate the fact that your ‘beginner’ workouts are actually beginner friendly, a good foundation is so important. cant wait to see more from you
Yes! Thank you for doing this, i really can't afford equipment or gym at the moment and just needed some realistic routines and advice. More of these style please, they are so helpful.
These are so helpful, she breaks everything down and even explains in depth the reasoning, makes trying to get back into working out much less intimidating!
Meli you’re such an inspiration for me ! I love you and your content so much ❤
As I fitness instructor I have the knowledge to say your are good. Keep up the work this will help so many.
My cousin recently asked me to help her workout but we are long distance, plus she is to nervous to call in the gym- your videos are perfect, you give a great warmup and stretches through all. Thank you for being one of the only people that gives the full package of a healthy workout
(Amazing on defining everything thanks very much)
Please upload more!! Ive been telling myself for almost 2 years that I’d start but I’m finally making an effort now. 🖤
Absolutely love your editing style. Makes everything so much more motivating and enjoyable, definitely going to give this one a try!
Please post more often!!! I've just started cali and your videos have been amazinggg
I am so excited to do each workout you post! I just bought a new yoga mat for Christmas and I've put a pull up bar in the yard. Thank you for doing this, you're such an inspiration to me. Oh and just a heads up I think the music was a bit too loud in the beginning of the video but still amazing! 🙌🏻
This is SO good 🙌🏼✨ please keep these kind of videos coming! They are so helpful, thank you so much!
oh my gosh your videos are the best, most straightforward beginner videos I've ever seen, I'm going to start trying this tomorrow 👍
No bs and straight to the point, really useful video!!
I love your Channel. It's simple and there's no a lot of videos to distract my goal . Thanks❤
Thank you for making this video! I love it how you made an easier version for every exercise so beginners as me can do them.
Please keep making these great videos!
you're so real for this garage
editing is awesome, im hooked on your channel
I've been watching your YT shorts. Good to see longer vids 🙂 I put off calisthenics for not finding a good set of workouts. After three years of laziness, I can get back to them without feeling I'm wasting my time 🎉
Your videos are so good!! I love the beginner version included in each exercise. They really help me because I just started
OBSESSED WITH THESE!!!!!! The editing, the explanation 🤩🤩🤩
These are so awesome 😭 thank you for going into so much detail on proper form and variations, I love your videos so much!!!
Love this! I am starting to do calisthenics and I want to do it as much as i can without material, so this video is perfect! Love to see this routines! Thank you
I absolutely love how this video is shot! It just looks more intense & cool lol but im here learning about calisthenics workouts. Great video!
Omg i love this workout video! You explained everything and you have such a cool editing. I wish also there was a timer but that’s okay. Thank you for this amazing workout video :)
I really like the way you include the various progressions. Great video. Thanks.
Your videos are so educational and good for people who have no experience in training. Thank you
Sissy squat is a GOAT exercice for muscle growth 🤝
Fantastic workout! Did it yesterday and really feeling the pain. Thank you
Hey there! I want to say that I loved the complet set of videos of calisthenics training: upper body, core and lower body.
You put a good focus on avoiding injury and also the selection of exercises and their order are optimal and target all the general muscles.
I'm definitely copying your routine, thank you!
Your Videos really help a lot, specially for beginners like me, you're one of the reasons why I started calisthenics. Hoping to see more videos😁
I really really like doing your workouts and how you explain them is amazinggg
It is just amazing, in only one day I saw an incredible difference ! Usually it takes me a really long time before seeing results (even more for glutes) but it took me only one day to see it ! I dance a lot (modern'jazz, so our legs are always bended) and they never have been this tired ! So thank you soooo muuuuch 💕
Your one of my favorite RUclipsrs rn, please post more workout videos❤❤✨️
I love how your workouts are inclusive of all ability levels. Makes me feel less defeated when I can’t do the original move
Your channel is an absolute gem! Im excited for more videos!
I just love the way you edit your videos
This is a NO JOKE workout. 🥹🥹🥹
Please never stop. ❤
Even body building wasn’t this challenging.
Thank you for such a great video. I love your editing, lighting and voiceover. 🙏🏻
Incredible video as always ! Thank you, it conforts me with the workout program i made and i’ll definitely add the Sissy Squats to it.
I hope you had great holidays 💕
didn’t have time to go to the gym today and this totally made me get my workout in
This video is an art. You just know it's well thought of.
this channel is literally excellent. thanks meli
Absolutely top quality, HIGH value content!!!!
Thank you so much!
Thank you so much. This video has helped me a lot. First day today, i am drenched in sweat. Please don't stop posting videos.
I really like the way you edit your videos! I definitely get the vibe that you're going to have millions of subscribers, so glad to be one of the first million!
Finding you was a BLESSINGGG. Amazing work
Detailed information about Warm up helped me a lot . I usually doesn't emphasis it as much but now ik y it's necessary
Wonderful work, excellent detail and descriptive work. I really started work this new year watching your video ❤
انا فتاه عربيه وقد اعجبت بهذا التمرين جدا ، لحسن حظى انك بداتى فى انشاء قناه على اليوتيوب حديثا وهذا يعننى اننى لم يفتنى الكثير ، ساكون متابعتك ❤ استمررر💪
You are great teacher. Thanks for this exciting workout. Learned a lot of new excersises from you. And tips were really helpful. 😊
You are amazing! Inspiration and motivation 100% Thanks for your videos!
Love your videos! Inspiring me to start trying Calisthenics! Great work 👏🏼
my queen as soon as I wanted a leg video you uploaded 🙏
Ahh. You even made a calisthenics leg workout!! Thank you!! Can't wait to do this!!
BARBARO meli te pasaste. I really love how you hand out ways to actually build the correct form to accomplish an exercise
Thank you! I hate to use weights and now I have finally found my perfect leg training ❤️
You are the Wonder Woman. A true inspiration. I hope someone important is watching you. Love xav.
I got a little tired of gym workouts especially lately so I decided to try some calisthenics, thank you for the workout ❤🎉
EXACTLY what I needed!!
Really happy to come across your channel- can't wait for some more videos!
Your videos are always very informative and easy to understand thank you
Can't wait to start with this one ❤
Wow! What an amazing channel you have and the video production is nothing short of brilliant.
I couldn't do everything correctly, but the little I managed to do, I felt a lot of effect. I'm dripping buckets... and feeling my body working. I loved!
I do this workout every week. It is great! The sissy squats and pistol squats are my favorite because it is challenging.
Absolutely great video to learn how to target legs. very well explained and demonstrated!
I am SOOO excited to use these once i get back to my school gym. I've started doing bits of the full beginners video over the Christmas holidays and have seen improvement with my push ups, so much so, i can almost do one!! So i'll defo be using this :))
Otherwise, thanks for the amazing free content. You're a postive inspo and motivation to me as a young girl.
Also - your video quality and editing is also getting better and more fluid, to a point where your video style is becoming distinctly yours - which is nice to see!
All the best wishes for the year and your channel
I love walking lunges for working the quads. Great for ankle mobility and lateral hip strength too
this is the best workout def gonna try this thank you sm Meli
Is good that i learned there’s difference between dynamic stretches and static stretches, so i thank you for saying this information it’s veryyy helpful. And i really like your channel
Whoa i sweated a bucket, I really enjoyed it, and I admire you melissa!! you are so cool, i hope one day i can do these sort of exercise as easily as you do, you make it look so easy 😭❤
I've bien waiting for this one, thank you so much !!!
Please make a full body workout video, I absolutely need it in my schedule 🙏
You are an inspiration....I love all your videos
greatest calisthenics video ever please please please keep going
As a runner, I love these post run. Fast and effective!
i hope there will be a back workout soon
thank you so much for these videos they do help me a lot
absolutely pure educational meli. anyone can learn from your lessons. so vivid and basic
Not me,and not beginners,also not advanced..
I came across your channel not so long ago I watched one vid and I was already motivated to get back to working out I subscribed straight away I was kinda sad when I saw that you didn’t post many vids I was hoping you’d post more I rlly love your vids keep it up 🤍
Hey Meli, I’ve been searching so long to find my own journey to physical activity I’d enjoy. I haven’t reached my goals for my health and I’m hoping this year by the end of May I’m able to reach them. Thank you for this inspiring channel. If I could offer a request I would totally like to see the diet you take or fasting methods. Keep it up!!
Wow you are so amazing 😮 this is the kind of workout I’ve been looking for
I'd love to see maybe more leg workout or any workout in general, I love your advice
GREAT video. Killer edit. And the pistol squats are no joke. You're cranking them out like childs play.
This is sooo helpful thank you so much, I’m a teenager and I’m trying to build muscle since 6 months and those vids are so helpful