Home Leg Workout | Zero Equipment | TMF ZERO

What’s up guys, TMF here, first things first a huge thanks to you guys out there who always show massive support and keep me motivated. And as a result of your motivation we are starting a new series of Workouts namely: “TMF ZERO”.

In this series you will get Workouts that require no equipment or just a single Dumbbell for Free. First workout in the series is for Legs. If you are looking for a home leg workout that will help you to build muscle without needing access to a full gym, then this is the blog post for you. Here, you have two complete options for a limited equipment leg workout that requires just a single set of dumbbells or a complete bodyweight leg workout that you can do in just a little bit of space in your living room.

The key to the success of this workout is in its construction. Here you have something called APEX leg workouts. The key to an APEX workout is that it pairs three exercises for the legs done in succession that are done with very little rest. The rest is determined by the level of difficulty that you are doing the workout at. If you are a beginner, then you perform each leg exercise for 15 seconds and rest for 15 seconds before moving onto the next one in the circuit. Intermediate trainees will perform each for 20 seconds, earning just 10 seconds rest. Finally, the advanced lifters are doing the exercises for 25 seconds with just 5 seconds rest between them.

After the completion of the APEX circuit, you have 30 seconds to rest before you have to move onto a 2-minute corrective circuit for strengthening the hip muscles. The hips are oftentimes overlooked in leg workouts but not here. To maximize the strength of your legs you need to work on the weak links as well. The hips almost always are the culprit for decreased overall leg strength but tend to respond very quickly to even a little bit of extra attention in your leg workouts.

30 seconds of exercise are performed on each of the exercises of the corrective circuit.

After completing your first corrective leg circuit, you earn another 30 seconds of rest and then proceed to the next APEX leg exercise circuit. The workout continues until all 4 circuits are done. For a beginner or intermediate, this will take about 20 minutes. This would be the entire leg workout. If, on the other hand, you are going to attempt this at a more advanced level you could opt for an additional round which would bring your total workout time up to about 45 minutes. With that said, here is how the workout breaks down for those who are looking to try this at home leg workout for themselves.

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APEX 1:

  • Anterior Chain – DB Goblet Squats or Bodyweight Squats
  • Posterior Chain – DB Bridge March or Bridge Marches
  • Explosive – DB Swings or Bodyweight Swings
  • Rest 30 seconds
  • Corrective 1 – Jane Fonda’s x 30 seconds each leg
  • Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg
  • Rest 30 seconds

After the completion of the APEX circuit, you have 30 seconds to rest before you have to move onto a 2-minute corrective circuit for strengthening the hip muscles. The hips are oftentimes overlooked in leg workouts but not here. To maximize the strength of your legs you need to work on the weak links as well. The hips almost always are the culprit for decreased overall leg strength but tend to respond very quickly to even a little bit of extra attention in your leg workouts.

30 seconds of exercise are performed on each of the exercises of the corrective circuit.

After completing your first corrective leg circuit, you earn another 30 seconds of rest and then proceed to the next APEX leg exercise circuit. The workout continues until all 4 circuits are done. For a beginner or intermediate, this will take about 20 minutes. This would be the entire leg workout. If, on the other hand, you are going to attempt this at a more advanced level you could opt for an additional round which would bring your total workout time up to about 45 minutes.

With that said, here is how the workout breaks down for those who are looking to try this at home leg workout for themselves.

APEX 2:

  • Anterior Chain – DB Reverse Lunges or Bodyweight Reverse Lunges
  • Posterior Chain – DB Sprinter Lunges or Bodyweight Sprinter Lunges
  • Explosive – DB Jump Squats or Jump Squats
  • Rest 30 seconds
  • Corrective 1 – 1 1/2 Jane Fonda’s x 30 seconds each leg
  • Corrective 2 – Adductor Slides x 30 seconds each leg
  • Rest 30 seconds

APEX 3:

  • Anterior Chain – DB Never-Ending Squat or Bodyweight Version
  • Posterior Chain – DB Hamstring RDL or Bodyweight Hamstring RDL
  • Explosive – DB Glute Power RDL
  • Rest 30 seconds
  • Corrective 1 – Jane Fonda’s x 30 seconds each leg
  • Corrective 2 – 1 1/2 Rep Adductor Slides x 30 seconds each leg
  • Rest 30 seconds

APEX 4:

  • Anterior Chain – DB Reverse Creeping Lunges or Creeping Lunges
  • Posterior Chain – DB Long Leg Bridges or Bodyweight Long Leg Bridges
  • Explosive – Sprinter Plyo Lunges
  • Rest 30 seconds
  • Corrective 1 – 1 1/2 Jane Fonda’s x 30 seconds each leg
  • Corrective 2 – Adductor Slides x 30 seconds each leg

The Bottom Line

Give this home leg workout a shot and if you are looking for a complete bodyweight workout program that you can do without any equipment at all to build muscle. For more bodyweight workouts at home or bodyweight leg workouts, be sure to subscribe to the Blog via the link below and remember to turn on your notifications so you never miss a new post when it’s published.

The Best Dumbbell Exercises | SHOULDER EDITION | (FOLLOW ALONG!)

” THE BEST DUMBBELL EXERCISES” series. In this series we do the best dumbbell exercises to train our muscles effectively and efficiently which is inspired by jeff Cavaliere, Athlean X. This time Shoulders, the best dumbbell exercises for shoulders are based on the criteria for what you are trying to specifically train for. In this post, I’m showing you which exercises you should be doing to develop Strength, Power, Hypertrophy, Metabolic Overload, and Corrective exercise. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals.

STRENGTH- Barbell Overhead Press

First up is strength. While I truly believe The Barbell Overhead Press is the best choice there are reasons why you may not be able to perform the exercise. Injury, lack of access to equipment are just a few. Just because we don’t have a barbell doesn’t mean we have to go without getting the benefits of this great movement. In order to get the most out of the dumbbell option, make sure you perform this exercise standing and not in the seated position. The seated overhead dumbbell press interrupts scapular rhythm and provides a ‘cheat’ in the form of added stability from the use of a bench. The strict dumbbell standing press is a great exercise for building strength but don’t be surprised when the added stability challenge requires you to use less weight than you can on the barbell version. 

POWER- Dumbbell Push Press

Our next category is power. For power, I love the jammers or Viking press. The problem with them is that most people don’t have access to the required equipment. Even many commercial gyms lack the proper tools for these exercises. We can get a similar training effect by performing The Dumbbell Push Press. When performing this move be sure to hinge at the hips and get your legs involved for added power. As always power training should be kept to around 7-8 explosive, crisp reps. This is not a move you want to take to failure.

HYPERTROPHY- Cheat Lateral Raises+ Lateral Raise

As we move on to hypertrophy we look to one of the most effective techniques used for achieving muscle growth, eccentric overload. We combo up cheat lateral raises with a more strict version of the lateral raise. Cheat lateral raises allow for eccentric control with the heaviest weight while the more strict version allows you to train not just to failure but through failure which provides increased intensity that will assist with stimulating growth.

METABOLIC TRAINING- Mechanical Drop Set

Next up is metabolic training. Again, we utilize the concept of training through failure by using the metabolite build-up to induce muscular stress. Perform a mechanical drop set going from move to move without stopping. This creates a significant lactic acid build-up.

TOTAL BODY MOVEMENT- Power Clean Over

For a total body movement, we have the power clean over. Since I like the aspect of going from floor to overhead I chose the latter, plus it’s a little more explosive than the thruster. Short on time? Do a few rounds of the power clean over… it will crush you!

CORRECTIVE EXERCISE- Prone Floor Press

At TMF we always have an eye on injury prevention so I’d be remiss to not include a corrective exercise for shoulders. For our corrective exercise, I chose the prone floor press. It has very similar mechanical elements to the face pull and works all the muscles of the interscapular/posterior upper chain.

BONUS

Since you can never give enough attention to your rear delts, I also included a great move to target them directly. The rear delt row was a top consideration but for me, the Urlacher ties in the rear delt and rotator cuff.  That one, two combos sealed the deal in choosing the final exercise. Give these exercises a shot whenever you don’t have access to the standard barbell moves or just want an extra challenge. 

For more posts on training, be sure to subscribe and turn on your notifications so you never miss a new post when it’s published.

Link to our- “BEST DUMBBELL EXERSISES”

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