1. Bulgarian Split Squats 1:15 2. Assisted Pistol Squats 2:14 3. Single Leg Romanian Deadlifts 3:10 4. Elevated Side Squat 4:10 5. Single Leg Glute Bridge 5:15 6. Single Leg Calf Raises 6:18 7. Dumbbell Walking Summo Lunges 7:23 *20 Secs each leg; 20 second rest after finishing reps on second leg; 3-4 rounds Thanks for the workout Chris 👍🏾. Good luck guys 👍🏾.
@@erickgzpro6865 Like you said, of course it depends on what your goals are. I wouldn’t recommend mostly bodyweight work for a bodybuilder, but for the majority of people & what they’re looking to accomplish, there’s a lot of benefit to following well thought out workouts that can be done at home using little more than bodyweight and resistance bands.
@@erickgzpro6865 true, but get massive for what? Most efficient muscles are not the biggests. I mean, everyone do what they want, some wanna get massive because they have lack of confidence and believe they will get girls easier with massive body. I'd rather spend time working out for actual strenght and endurance.
@@FitLabb yes yes agree. It’s just what works for you and make you feel like you’re making gains. I did calisthenics when starting out then transition to using weights
Me and my son recently began working out together. All I have is dumbells and an adjustable flat bench.We've been using your routines and getting great results. Thank you so much man.
I love how Chris never talks about covid, he just keeps working out and producing great content for all to benefit. Just need some Heria gear to rep up in Canada!
Great workout and I love the fact that you’ve utilised home furnishings, without the need for expensive accessories. Thank you for including everyone and making exercise accessible to all. ❤️
Haven’t lifted a weight or worked out in over a year and a half. Chose to hit the dumbbell workouts you have from home to get me back into this lifestyle. Three days in, I’ve done the back, chest & leg day dumbbell workouts. Back & chest feel good, legs on the other hand lol not so much. I’ll be hitting these for the month of February. Hope to remember to comment again and give an update on progress. First month, January was just eating whole foods & walking, lost 12 lbs. excited to see what comes from the end of this month
@@jackfoery1210 you know, i have people in my inner circle, who haven't asked or given a damn about how things are going....so my dude, i appreciate you asking, truly. NOW, the journey, it's going well. Since the first month & losing 12lbs, I've lost about 7lbs. Not getting caught up in the numbers though as they don't tell the whole story. My body composition has changed drastically, my mind is clear & my body looks/feels great. Enjoying the never ending journey.
Chris heria thank you for the leg workout , me and my friend were actually doing legs today and barely got any pump from it . To me you are my greatest idle and right now I'm training for the back lever , one arm pull and pistol squats . Thank you for everything 😊 .
U know Chris few months ago I was a really skinny boy, everybody used to say me skinny all the time but then I decided to grow muscle on my body and them I found you...man u not a human U R ABSOLUTELY LIKE A GOD TO ELME COZ U REALLY CHANGED MY LIFE. PLZ CHRIS BRING SOME VIDEO ON ACCEPTING CHALLENGES🙏🙏
I’ve tried so many home workouts but have never been able to stick to them until I discovered Chris. Thank you so much you have kept me active through the lockdown and will continue to do so after 🤟🏻
I never saw a midsection as defined as Chris Heria, there is really a 3D-feel to it. I'm sure this is due to the intense core training he does and calisthenics! THIS looks strong 🔥
Three rounds of this routine and your leg day is done . If you don't feel the muscle activation , increase the reps or slow it down and guaranteed to get the burning sensation followed by sore legs
Leg Exercises 01:16- Bulgarian Split Squats( Each 20 Sec) 02:14- Assisted Pistol Squat( Each 20 Sec) 03:11- Single Leg Romanian Deadlift( Each 20 Sec) 04:25- Elevated Side Squat( Each 20 Sec) 05:30- Single Leg Grute Bridges(20 Sec) 06:30- Single Leg Calf Raises(Each 20 Sec) 07:23- Dumbell Walking Sumo Lunges(40 Sec)
hands down the best leg workout i seen, my legs are ripped after doing this for a year, also learned the pistol squat, despite doing only this workout. Thanks for this great workout Chris
Great work love this channel I'm 50 retired body builder with numerous injuries calethenic has helped me become in the best shape of my life an also injury free keep up the great work
Couldn’t take all the amateur IG photographers at my gym so I went back to working out from home . Better focus , better pump , & way more efficient workouts ever since . Needed this cause i needed more variation for my legs . Much appreciated !
1) Bulgarian Split Squats 1:15 2) Assisted Pistol Squats 2:14 3) Single Leg Romanian Deadlifts 3:10 4) Elevated Side Squat 4:10 5) Single Leg Glute Bridge 5:15 6) Single Leg Calf Raises 6:18 7) Dumbbell Walking Summo Lunges 7:23
1000 times thanks)) Your channel was advised for me, my youngest daughter. With my injuries, I need a careful load and I have found everything I need with you. Good luck to you.
Ok I think I can definetley say this is the best workout content I’ve found at this point. I’ve gone through my skeptic period and every workout I’ve found has been good
Props to Chris for teaching us all that no gym DOESN'T equal no way to exercise. And on that note, a video (or better yet, a series) incorporating the use of bands would be helpful ^_^
Been on a fitness journey for weight loss due to personal health reasons and lost 3kg and a few centimetres of my whole body in 4 months. Mostly strength building and healthier food choices. Wanted to start with building muscle and did this leg workout as a beginner. Initially it was so tough and I barely made it halfway through one set and stopped. Then as I do more of it in the next few weeks, I managed to do more sets and now increasing weights too. Got to say this I such a good workout and I’m now mixing up with other leg workouts as my leg muscles grow stronger and adapt to the workouts :) Thanks Chris for this!
Imagine skipping leg day.The legs are my second favourite body part to train.Its useless to have big upper body with some chicken legs.Dont skip friends.
I did 3 to 4 sets for each exercise using an ignition set to get the muscles going than 15 sec rest periods after my initial set to create "effective reps" where Im getting the most bang for my time. Trying to total 20 - 25 "effective reps" - the ignition set for each ex.
Running it back another 3 times like Chris said is also good, but it gives your muscles (legs) time to recover which is not the most effective way to build muscle. ^^ you want to use the effective rep technique and GUT (Go Until Failure) to maximize building of le muscle.
1 The Story Is Not Over Yet. & Fight The Good Fight. So Believe Day & Night For U That The Best Is Yet To Come With Peace & Blessings. & It Will Be Well With The Righteous For They Will Enjoy The Fruit Of Their Deeds. While GODLY Love Wins. +ALL THINGS GOD WORKS TOGETHER FOR THE GOOD !
@@pugamagar6191 nah m8 It was easy, I just remember that as soon as this video came out I clicked on it fast forwarded to a random part of the video, and commented on it in hopes of getting likes, but that exercise was still easy
After doing the first exercise that you showed us I could barely sit or stand I was using my 35 pound dumbbell maybe it was too heavy but when I tried to stand I felt Extreme pain whenever I tried to stand or sit
chris you are my motivation source . Could u make a video about some mobility and strech exercise as warm up to decrease injury risk( for all calisthenics techniqu) and a video about diffrent workout styles like strength workout and endurance thank u bro
Hey man just had to reach out tell you how you have changed my life i lost 35 pounds in 3 weeks (doing your workouts everyday 7 days a week)…. i’m in the best shape of my life and finally have a 8 pack 😂 with the obliques showing 😎 thanks man keep up what your doing!!
1. Bulgarian Split Squats 1:15
2. Assisted Pistol Squats 2:14
3. Single Leg Romanian Deadlifts 3:10
4. Elevated Side Squat 4:10
5. Single Leg Glute Bridge 5:15
6. Single Leg Calf Raises 6:18
7. Dumbbell Walking Summo Lunges 7:23
*20 Secs each leg; 20 second rest after finishing reps on second leg; 3-4 rounds
Thanks for the workout Chris 👍🏾. Good luck guys 👍🏾.
Thank you sir
Thanks
Thanks for the likes everyone. Hope this helps.
🙏🏾
@@fromant65 beautiful, thank you!
Wish more people realized that you can actually get a VERY effective workout at home with little to no equipment.
No
Only for beginners.. but if you want to get massive. No.
@@erickgzpro6865 Like you said, of course it depends on what your goals are. I wouldn’t recommend mostly bodyweight work for a bodybuilder, but for the majority of people & what they’re looking to accomplish, there’s a lot of benefit to following well thought out workouts that can be done at home using little more than bodyweight and resistance bands.
@@erickgzpro6865 true, but get massive for what? Most efficient muscles are not the biggests. I mean, everyone do what they want, some wanna get massive because they have lack of confidence and believe they will get girls easier with massive body. I'd rather spend time working out for actual strenght and endurance.
@@FitLabb yes yes agree. It’s just what works for you and make you feel like you’re making gains. I did calisthenics when starting out then transition to using weights
Me and my son recently began working out together. All I have is dumbells and an adjustable flat bench.We've been using your routines and getting great results. Thank you so much man.
W DAD
I love how Chris never talks about covid, he just keeps working out and producing great content for all to benefit. Just need some Heria gear to rep up in Canada!
Fellow Canadian agreeing with you!
Fellow Canadian who also noticed this
@@nahbreddaaa32 I'm in Toronto where you at my friend?
@@StandUpForCanada1867 Vaughan 🍁🍁 Small world we live in 👊👊
@@nahbreddaaa32 HA nice! I have a lot of friends in (and around) Woodbridge and King City.
Great workout and I love the fact that you’ve utilised home furnishings, without the need for expensive accessories. Thank you for including everyone and making exercise accessible to all. ❤️
Me: “It’s leg day!”
Also me: Does arms instead.
😂😂😂😂😂
enjoy having chicken legs
Bruh that’s me
Dude I can’t get my self to do a single leg exercise I do arm day litterly every due
wha - or holding the dumbell is workout .
My god, after the 2nd round of doing this my legs were in so much pain. No pain then no gain. Awesome vid and thanks so much
It so happens that tomorrow's my leg day, can't wait to try this for sure. Thanks again Chris....you're the best! 👌
How'd you go!
@@sean.momentum I guess we’ll never know 😂
@@pharrellharris8423 🤣
You gotta appreciate all the videos Chris makes for us. You're a g bro
Haven’t lifted a weight or worked out in over a year and a half. Chose to hit the dumbbell workouts you have from home to get me back into this lifestyle. Three days in, I’ve done the back, chest & leg day dumbbell workouts. Back & chest feel good, legs on the other hand lol not so much. I’ll be hitting these for the month of February. Hope to remember to comment again and give an update on progress. First month, January was just eating whole foods & walking, lost 12 lbs. excited to see what comes from the end of this month
How's the journey going?
@@jackfoery1210 you know, i have people in my inner circle, who haven't asked or given a damn about how things are going....so my dude, i appreciate you asking, truly. NOW, the journey, it's going well. Since the first month & losing 12lbs, I've lost about 7lbs. Not getting caught up in the numbers though as they don't tell the whole story. My body composition has changed drastically, my mind is clear & my body looks/feels great. Enjoying the never ending journey.
@@Coach_A.U. that makes me happy to read. That’s great! Always look back here to see where you started
@@jackfoery1210 appreciate you & your wise words. Will do. Take care
Chris heria thank you for the leg workout , me and my friend were actually doing legs today and barely got any pump from it . To me you are my greatest idle and right now I'm training for the back lever , one arm pull and pistol squats . Thank you for everything 😊 .
U know Chris few months ago I was a really skinny boy, everybody used to say me skinny all the time but then I decided to grow muscle on my body and them I found you...man u not a human U R ABSOLUTELY LIKE A GOD TO ELME COZ U REALLY CHANGED MY LIFE.
PLZ CHRIS BRING SOME VIDEO ON ACCEPTING CHALLENGES🙏🙏
I’ve tried so many home workouts but have never been able to stick to them until I discovered Chris. Thank you so much you have kept me active through the lockdown and will continue to do so after 🤟🏻
Success is about focusing Your energy on what creates results and using what you already know
Assets that can make you rich!
3.Shores
You are right sir
my first Investment with Mr Aitor give me weekly Profit of 300,000 USD after investing 30,000 with him
Seeing you guys making much money trading got me wondering what I’m doing wrong
I never saw a midsection as defined as Chris Heria, there is really a 3D-feel to it. I'm sure this is due to the intense core training he does and calisthenics! THIS looks strong 🔥
*This guy is a big Motivation for others in fitness field ! 🔥*
Yea
How is this guy always making a video of what I want to train😂 thanks chris
Three rounds of this routine and your leg day is done . If you don't feel the muscle activation , increase the reps or slow it down and guaranteed to get the burning sensation followed by sore legs
I’m ready for this!! 💪
So glad RUclips listed this video today, as I will start my home leg workout soon and this will be a great challenge and something different
I have been following Chris for about two years and it never gets boring.
Honestly this workout is awesome I started to see some amazing results within 2 weeks 👍
How often do you do it
What did you see?
@Sicmvndus 😂
@Fulminare11 💀
You know what?! I CAN DO THIS !!! That why this man it’s a phenomenon doing everything he does !! Effective !!! Great job Chris !!
So which wheelchair do you recommend...
I'm coming beck from a little injury to the knee and this routines are perfect for me now! Thanx Chris!
Leg Exercises
01:16- Bulgarian Split Squats( Each 20 Sec)
02:14- Assisted Pistol Squat( Each 20 Sec)
03:11- Single Leg Romanian Deadlift( Each 20 Sec)
04:25- Elevated Side Squat( Each 20 Sec)
05:30- Single Leg Grute Bridges(20 Sec)
06:30- Single Leg Calf Raises(Each 20 Sec)
07:23- Dumbell Walking Sumo Lunges(40 Sec)
The sumo one is hard asf. Using 20lbs weight 🥲
My legs feel so much better! I jumped off a roof one day, and haven’t felt this type of walk in a long time! 💖
OMG i was looking for a leg routine and then i received this notification yeiiii😊, thanks Chris and greetings from Colombia
hands down the best leg workout i seen, my legs are ripped after doing this for a year, also learned the pistol squat, despite doing only this workout. Thanks for this great workout Chris
When he did side leg I said nope that's too much everything else 😂
omg literally I couldn't bend down without my leg bending lmaoo
He gets straight to the point.
Elevated side squats are 🔥🔥 which home leg exercise is your favorite?
Elevated side squad
The L Sit are killers
Evil Jumps
Body weight squats
Wall sit for sure 🔥
wow i learn everything form you thanks you
Same here
I may hate leg day but my god does Chris make it enjoyable
Great work love this channel I'm 50 retired body builder with numerous injuries calethenic has helped me become in the best shape of my life an also injury free keep up the great work
Ty for what you do in these quarantine days
One of the few athlete that keep his legs on point
Best leg workout 💪🏻
My man Lebron starting to work now huh
Di ka na papayat Lebron
@@francisfamuleras7257 HAHAHA
IDOL LEB PA SEMINAR PANO MAGING MALAKAS MAG ML
Eyy nag woworkout pala si idol?
Can't wait to try this
Lol... always running into you here..
Much love from Romania🇷🇴❤️
Chiar ești din Romania sau faci misto? 🇷🇴
@@andreigavrila9330 da frate, sunt! ;D
Salut
Thanks for this. I need a dumbbell leg workout
Killer leg workout 🔥🔥🔥. Your workout routines are unique and effective.
I love the vibes on these vids
This work out made me realise how bad my balance is...
Does ur back hurt?? My back hurt while doing this workout, is that some kinda problem?
@@jayavamsi6327 i don't think its a problem mine also hurts after some excercise
Jaya Vamsi as long as you maintain good posture while doing the exercises you should be fine because you use your back and abs to stabilise your body
@@jayavamsi6327 u have to keep your back straight
@@jayavamsi6327 its a problem if you feel it in your spine if it’s in the muscles you should be okay.
Please make a another day of training this video was amazing
The man 🙌🏼
I'm right into this workout. Let's go athletes.
Couldn’t take all the amateur IG photographers at my gym so I went back to working out from home . Better focus , better pump , & way more efficient workouts ever since . Needed this cause i needed more variation for my legs . Much appreciated !
Elevated side squats are killing me
Chris, you're saving me through this confinement.
1) Bulgarian Split Squats 1:15
2) Assisted Pistol Squats 2:14
3) Single Leg Romanian Deadlifts 3:10
4) Elevated Side Squat 4:10
5) Single Leg Glute Bridge 5:15
6) Single Leg Calf Raises 6:18
7) Dumbbell Walking Summo Lunges 7:23
1000 times thanks)) Your channel was advised for me, my youngest daughter. With my injuries, I need a careful load and I have found everything I need with you. Good luck to you.
Chris you rock
Here we go again💥
Ok I think I can definetley say this is the best workout content I’ve found at this point. I’ve gone through my skeptic period and every workout I’ve found has been good
Props to Chris for teaching us all that no gym DOESN'T equal no way to exercise.
And on that note, a video (or better yet, a series) incorporating the use of bands would be helpful ^_^
I will also start RUclips channel after 2 years when I LL be strong like you right now my age is 18 you inspired me a lot 🔥
I'm here for goodies from Chris 😅, love the way he describes the exercised
Verry effective workout, its not only hits your legs but also it improves your waist, core and balance
👏🏽lets do this
legs on fire with Chris heria workout 🔥🔥🔥
I am so happy every time he post a video this man is absolutely my role model 🤘🏽🔥
Hello from Brazil and thank you for the adivices, it'll help me a lot
Been on a fitness journey for weight loss due to personal health reasons and lost 3kg and a few centimetres of my whole body in 4 months. Mostly strength building and healthier food choices.
Wanted to start with building muscle and did this leg workout as a beginner. Initially it was so tough and I barely made it halfway through one set and stopped. Then as I do more of it in the next few weeks, I managed to do more sets and now increasing weights too. Got to say this I such a good workout and I’m now mixing up with other leg workouts as my leg muscles grow stronger and adapt to the workouts :)
Thanks Chris for this!
Hey Chris can you please make a video on how to do impossible dips
Thank you once more! I did them without a dumbbell twice and my legs are feeling it 😊
Imagine skipping leg day.The legs are my second favourite body part to train.Its useless to have big upper body with some chicken legs.Dont skip friends.
How right you are!
I already have big legs from birth. That makes me the descendant of a chicken, Dinosaur....
🤣
When i'm trying to do legs workout, my heart beats fast is it normal?
@@titanleague2223 probably your heart pumping more blood to the lower body cause you are working it out? I'm not sure but happens to me too
Really needed this. Gonna do it first thing tomorrow morning
I did 3 to 4 sets for each exercise using an ignition set to get the muscles going than 15 sec rest periods after my initial set to create "effective reps" where Im getting the most bang for my time. Trying to total 20 - 25 "effective reps" - the ignition set for each ex.
Running it back another 3 times like Chris said is also good, but it gives your muscles (legs) time to recover which is not the most effective way to build muscle. ^^ you want to use the effective rep technique and GUT (Go Until Failure) to maximize building of le muscle.
Appreciate it Chris!
You must be using some sort of magic cause today's my leg workout ! Nice vid Chris
Please show more your ordinary life, not only training routines. Like earlier, with meeting, jokes and so on 🙃
Thank you Chris. Best trainer I've ever had, you're getting me jacked.
When I've reached max weight on my dumbbells set, i'm gonna start with mi daughter as a backpack, or literally standing in one ;)
Leg day is always pain to do but it is necessary. thanks for this workout!
I just finished and my legs feel like jelly
Always on time😊.. What's left now is the Heria apparel🤗
me: Bearly got the Sumo
Chris: 3 more sete..
Me: Stfu
Starting this tomorrow will be posting before and after pictures
1 The Story Is Not Over Yet. & Fight The Good Fight. So Believe Day & Night For U That The Best Is Yet To Come With Peace & Blessings. & It Will Be Well With The Righteous For They Will Enjoy The Fruit Of Their Deeds. While GODLY Love Wins. +ALL THINGS GOD WORKS TOGETHER FOR THE GOOD !
U mean like do all of them for 3-4 rounds/sets? Dang. Thank you, tho. And congratulations for reaching 5M subs 🥳.
Bro that single leg glute bridge was low key hard 🤣
i HATE them so much.
Really? It's easier AF. Or am I doing it wrong?
@@pugamagar6191 nah m8 It was easy, I just remember that as soon as this video came out I clicked on it fast forwarded to a random part of the video, and commented on it in hopes of getting likes, but that exercise was still easy
Thank You CHRIS for what YOU DO SIR. Enjoy Your vidios You make it look somple and explaine WELL. THANK YOU CHRIS and EVERYONE
THANK YOU COACH HERIA!!!!!! I’m Loving my leg regimen without the machines!!! Feeling So So So SO STRONG!!!!!!
Sasha Rene’e 🙌🏾🙌🏾🙌🏾💯💯💯💪🏾💛💙
What an amazing workout…made it all 4 rounds, you should see the sweat pouring off me😂
Always want a physique like chris but uff its very difficult 😕
Hatts off to you man🔥💯
Bestest trainer i have ever seen....
Just did legs today looks like I got a new workout to add to my arsenal 💪✌
After doing the first exercise that you showed us I could barely sit or stand I was using my 35 pound dumbbell maybe it was too heavy but when I tried to stand I felt Extreme pain whenever I tried to stand or sit
Yep Too heavy
@@connorh4254 yeah
Absolute perfect timing Im gonna do legs tomorrow
One video more is the best video for me of you Chanel thanks.
Yes sir!
23 hours and the subtitles are already there, so good
This guy should do this type of exersice
Thanks Cris I am transforming my body and getting rid of stubborn fat faster
chris you are my motivation source . Could u make a video about some mobility and strech exercise as warm up to decrease injury risk( for all calisthenics techniqu)
and a video about diffrent workout styles like strength workout and endurance
thank u bro
You are such a beast man . Congrats on all of your accomplishments. You are the real deal.
Thanks for the motivation you are the best
Hey man just had to reach out tell you how you have changed my life i lost 35 pounds in 3 weeks (doing your workouts everyday 7 days a week)…. i’m in the best shape of my life and finally have a 8 pack 😂 with the obliques showing 😎 thanks man keep up what your doing!!
i'll edit this post everytime i do this, one X per day.
X X X X X X X X X X X X X
IM BACK from 1 July 2024
1 Day = X
X X X X
Keep that work up 🙌🙌
🦾💙 Great workout!
I will definitely do these exercises on my next leg day. Thank you Chris and THENX team!