GPP CALISTHENICS (3 Levels). LOWER BODY Workout + Cardio. Train Your Legs & Glutes Bodyweight Only

Calisthenics Leg Workout. Calisthenics Leg workout routine. Calisthenics Lower Body Routine. Bodyweight Leg Workout. Bodyweight Lower Body Workout. Leg Workout Routine. Leg Bodyweight Workout Routine. Lower Body Workout. Lower Body Workout Without Weights.

Home Based Workout Routines: https://www.youtube.com/playlist?list=PL4BpnBwTJ1Zr9XeSScv9jwGG5tuGGz1jY

GPP Work. General Physical Preparedness: https://www.youtube.com/playlist?list=PL4BpnBwTJ1ZpDJZwXVdJy7aBT6NGXGZ9a

Never Skip Lower Body Training: https://youtu.be/7VV3py1PCyg
2 Home Leg Workouts: https://youtu.be/Nih4O7MRvmI
Lower Body Training for Busy People: https://youtu.be/W8DcAhyPmoc
Lower Body Muscle Building Exercises: https://youtu.be/wbTpmHWtg8M
Bodyweight Squat Progressions for Beginners: https://youtu.be/ck_mQqsrbgE

Calisthenics Lower Body Workout

1. Low-intensity Cycling (Cardiovascular Warm-up)
In case you don’t have a bike, you can totally replace it with a rowing machine, the air assault or even jump rope. Although please bear in mind that the last option I’m giving you is high-impact.
This first part of the session is NOT meant to be exhausting. If anything you should be looking at it as a warm-up. Once you find your pace, get ready to sustain a similar speed for a while.

2. Box Jumps (Plyometric)
In this video I’m taking advantage of the stairs to perform a plyometric exercise such as a box jump. Take your time and focus on being explosive with your take-off. Try to be consistent with your repetitions. And make sure to use your arms to thrust yourself onto the elevated platform.
In case you don’t have access to surface that allows you to complete the prescribed work, you can replace box jumps with jumping squats.

3. Deadstop Step-ups (Local Mechanical Tension)
This version of the step-up is great to overload knee extension when access to heavier weights isn’t a possibility. I am putting my leg in great mechanical disadvantage to perform the step-up because I am removing the assistance my calf would like to provide through plantar flexion. By making sure that my heel is the last part of my feet to leave the ground, I’m forcing the leg placed on the elevated surface to essentially do all the work.

4. Supeset: Bulgarian Split Squats + Running Lunges
Given how unpractical could be sometimes to impose sufficient tension to the lower body without external weights, we must tap into other hypertrophic pathways. The last part of this calisthenics workout is a superset that puts together two unilateral exercises. Bulgarian split squats followed by running lunges.
The goal here is to drive up lactic acid levels to finish off the legs. I also like the stabilization and coordination demand running lunges require. Stay focus throughout to control the back and forth you are going to be doing in a highly fatigued state.
Forced to complete multiple repetitions without taking a breather, your working leg is due for some burning.

5. Moderate Running (Optional)

Lower Body Workout. Layout For 3 levels

LOWER BODY – 8 SETS (Level 3)
A) 5-6 km Bicycle Ride (If possible)
1) Box Jumps 4 SETS 10 reps
2) No momentum Step-up 3 SETS 12-15 reps
3) Bulgarian split squat + running lunges 1 SETS 30+30=60 reps
B) 3 km Run

LOWER BODY – 8 SETS (Level 2)
A) 3-4 km Bicycle Ride (if possible)
1) Jumping squats 4 SETS 10 reps
2) Negative step-up 3 SETS 12-15 reps
3) Bulgarian split squat + running lunges 1 SETS 20+20=40 reps
B) 1-2 km Run

LOWER BODY – 8 SETS (Level 1)
A) 2-3 km Bicycle Ride (if possible)
1) Bodyweight squats 4 SETS 15-20 reps
2) Non-alternating step-ups 3 SETS 12-15 reps
3) Bulgarian split squat + running lunges 1 SETS 10+10=20 reps
B) 1-2 km walk

Note: All information provided by FacePull TiToX is of general nature and is furnished for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold FacePull TiToX harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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#lowerbody #gppcalisthenics #legcalisthenics #bodyweightonly #legworkout #gpp

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