Bodyweight Legs & Butt Workout At Home | 30 Days of Leg Day At Home Without Equipment Day 7
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- Опубликовано: 8 сен 2024
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Official Anabolic Aliens video of: Bodyweight Legs & Butt Workout At Home | 30 Days of Leg Day At Home Without Equipment Day 7!
Today is Day 7 of the 30 Days of Leg Day At Home Without Equipment Program! No equipment is needed for this entire program. The workout of the day targets the legs & booty, more specifically the quads, hamstrings, glutes, & hips. This is the next round of intensity and the intervals are set up as 40 seconds high intensity followed by 10 seconds rest and repeated for a 9 minute circuit. Exercises are randomly generated using my workout app Exerprise over the course of the 30 days to keep your training fresh and fun while the weeks are programmed with intensified volume and intervals to keep your training effective and progressive. This is how you can utilize randomization with progressive overload. 1 round will be an intense bodyweight workout and is all you need to do each day since each round we are increasing volume. Grow bigger legs at home with just your bodyweight. Get after Day 7 with this intense 9 minute bodyweight legs & butt workout at home video!
Circuit Exercises:
Jump Squat
Curtsy Lunge
Squat Hold
Lunge Pulses
Lunge with Kickback
Lying Hip Adductions
Hip Bridges
Leg Out Side Circles
Leg Out Side Kickouts
Fire Hydrants
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always help everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
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here
IM HERE ALL THE WAY BABY!!!
While being at home during covid-19 stuff, I’ve been doing this for the second time.Thank you for this, really starting to see big changes.Thank you and God bless🤘🏽👍🏼
holy crap this is so much more intense than the first round!
Yep that 10second rest really isn't must but have to get them gains💪
Awww yeahhhhhh , bring on that next level 👊🏻
I was not mentally prepared to do those jumping squats twice! Gave my all the 1st time, barely made it through the 2nd but the burn feels soo good🔥😍
I see y they called fire hydrants
Dogs must have strong hips
If it was easy.. Etc..
Day 7 completed , this was awesome , I enjoyed every second of it , my butt and legs have never been so sore , u have me all fired up
I’m going through all the comments and am loving seeing all of yours Alex. You firing me up!!! Let’s get ittttt 💪🏻👽
I'm getting great definition on my legs from this program!
Dammit I can't walk. ..I'm weak in my legs but I'm getting stronger with this brutal leg workout. Thanks Mike
Thank you so much for this. I HATE HATE HATE doing legs. However, this is making me do them. I love it. Thank you so much!!!
so far the hardest, almost gave up half through. BUT I DID IT! DAY 7! LET'S GO
Loving these workouts! I wanna be an Alien and grow stronger everyday! I love it when he says “We are in this journey together”.💕
That Curtsey Lunge was sweet! Adding that to favorite exercises. On another note, my ass started to cramp. So that was something.
One week of workout and I'm loving it 👽
thanks to you and this series, i'm FInally doing - and looking forward to? - legs on the regular. 👊🏽
Appreciate the love n respect mike with your time helping us with gains.. 👽
Always will do my best to help 💚
This killed my legs and butt in the best way possible! Thank you so much for all of your work!
You are killing me! Love the burn!
Great excercises Mikey I saw all of them,I"ll do the routine in home bro thanks 👍.
My legs are actually shaking that was so intense! Hopefully I can still walk by the end of this.
Oh Boy Let's do This Mr Mike Your Amazing Awesome you have inspired me to take care of myself I know it's going to burn burn baby burn⚡⚡⚡⚡
Thanks for showing exercises ...
This was so intense, I loved it! Thanks Mike, you are the best!
Great one!! I just joined and this was amazing. Great feeling. Now, 4 years post hip replacement and these are ideal.Thanks so much!!!
My legs are on fire
Im still going again with the bigger arms workouts and adding these leg workouts is insane I love it!
Day 7 Completed! That was killer! 💪🏾👍🏾
CLEAR! Day 7 Done!
Best workouts on RUclips I love your personality and the workouts are always killer
thx for the workout
Ahhh I felt like I was gonna shit myself, but I'm proud I pushed through it.
Take a quick 💩 then get back at it lmao
Peace from Egypt you aliens!
iam following up with you mike , u r the best
Geezs the burn!!!!!!!!! I love these workouts!!!
30 day legs and booty day 7 done aliens!
1 werk ddonneeeee!!!
My calves still sore
But no pain no gain *Aliens*
Let's step up our gains 😄😄😄
Day 7 !!
i will try to do day 7 till 9.all those last 4 days(1 of em was rest day) i did 2 per day to catch up and im catching up
day 7 finished killing my legs cant go any longer.maybe tmrw if they have strength.
oof that was intense, BUT IM LOVIN IT LETS GOOOO ALIENS!!
Far more intense.. love it❤️
Finally got more reps than Mike, but my legs and glutes are wobbling rn. Can't wait for Day 8 I'm pumped!
Ayyy way to get after it I love that! Keep challenging me bro no limits 💪🏻👽
Sir big fan from india ♥
We need 30 days bodyweight forearm workout to increase cutting and vascularity
This is a kind request from one of your fan.🙏🙏🙏🙏
Hope you make a series on forearm bodyweight workout 🙂🙂🙂🙂🙂
I am on fire. One of the best routines
day 8 next.
need to find some cardio workouts because i got low stamina. dk if i can keep going
Let's get it Mike!
I am repeat 2 times of this exercise now my leg showing big and powerful
2 TIMES !!!!! 😨😨😨 You are really strong
🔥🔥🔥up 👽👽👽good work mike rosa,like the🔥
Let's g0 #6 💪👽
I'm sorry my 💪👽#7😂😂
I feel a day behind! Day 7 done!
My favorite alien
Very good 🔥💪
Thanks Mike ⚘🇪🇬
Day 7 done 😎
Awesome
Now i understand why most body builders dont really train their leg.
Wow!!! This was instense.
Nice
Less breaks and more focused on flexing the target muscles second time around this 30 day routine!
Good vid man
Turanga Tuhoro coz all of his videos are good
should i keep on doing these or take a break
because im still feeling fatigue from last workouts
Keep consistent each day if you at all can. Make sure to rest well each night and stay hydrated with A LOT of water for the time between each workout if you want the muscles to recover better. Creatine is also an optional recommendation
Always go at your own pace! Most important is you follow day 1- day 30 in order. If you can, try to follow every day doing each day’s routine once because there are multiple levels of intensity increases with maximized weekly volume already programmed in. Also, you don’t hit the same specific muscle area focus without resting at least 24 hours in between. Whatever works best for you, you got this!
Round3
day 7 ✅ second round kinda got me tired ngl
day 7
I have a love hate relationship with you right now. 🤣 Thanks for the a$$ whooping!
Omg it's really hard ... it's mine blowing
2:57 , workout starts
But I enjoy the talks in the beginning
I too, but I put it for my comfort so that I can instantly start working out the next time
That squat hold was lethal 😂
Day 7 done today. Thus is very intense but kind of fun as well. Sore at the end!
What's up
Ayooo
Day 7...... Omg..bhooom💥💥💥💥
day 7
week one down!
dead 💀
Got a cramp when doing leg out side kicks
2:25
I almost died 😵🔥
#day7.kboy here.
Peace bro 🖖
Leg punisher this one!!
Holy crap dude this didn’t look hard but now I’m so sore and I have a hockey game lmao RIP my legs but HELLO gains 😎👽
Big Shaq I like ur music btw
Did
My legs are on fucking FIREEEEE I love the games
Pls make a 5 minutes intense love handle workout
@Garima Bhargava. you can’t spot reduce fat so that would be a oblique workout and he already has a few of those
@@gsutphin3303 ok thanks
I actually already have a 5 minute love handle workout here! - ruclips.net/video/ZbHr-Bn8eEE/видео.html
And to think.....I JUST stopped being crazy sore from last week.....
Previous days: I hate anything with "pulses"
Today: I hate everything! 🔥😔😭
This is really harder 👽
this was fucking brutal
👽
This got me sweating 😳
Gg nice vid
Ngl i am wobbling
Always burns
What did I get myself into??? Lol
Today I find out my weakest part of body 😂😂
Footage of Guy that skips leg day struggling
Don't skip you got this! Follow along with Mike, this program is awesome :)
Omg im so tired
MY POOR PANCAKE BUTT
I hate pulsing w passion
Not ezz Not ezz
Yikes
That was just too much, not cool.
Amazing
Round4
Round2