TABATA: At-Home Leg Workout

Trainer Will Lanier shares an at home Tabata leg workout routine to strengthen your legs. Friends don’t let friends skip leg day

Released on 6/27/2013

Credits

Starring: Erik Valdez and Will Lanier

Transcript

00:03
We've scoured the city
00:04
for the hottest new fitness disciplines.
00:06
These are the workouts everyone's talking about.
00:09
We've got Surfset, Muay Thai, Tabata, yoga, and bootcamp.
00:13
It's your body, and this is Fighting Weight.
00:19
Hi, I'm Will, and this is Tabata.
00:24
This is your at home Tabata leg workout.
00:27
Hey guys, we're here with Will.
00:28
We're gonna do a legs Tabata workout.
00:30
Friends don't let friends skip leg day,
00:32
so we're not gonna let you skip that leg day.
00:33
Today we're gonna focus on two movements,
00:35
that'll focus on our quads and also our posterior chain,
00:38
which is basically all the muscles
00:39
that run up the back of your body.
00:41
The first move is the air squat.
00:43
When you set up for your squat,
00:44
you wanna set up basically under your shoulders.
00:46
From here, you're gonna send your hips back
00:48
and you're gonna squat down until your hips
00:50
are below your knee.
00:51
Doing this is gonna help you engage
00:53
calf, ham, lower back, upper back,
00:55
so you're engaging everything.
00:57
When you do it in a Tabata style,
00:58
the speed is down, up,
01:01
so you're really popping your hips open at the top,
01:03
and pulling yourself back down.
01:05
The second is the walking lunge.
01:06
This is gonna engage your quad,
01:08
and a little more hip flexor.
01:09
Lunge down, knee down, and up.
01:11
Then you're gonna alternate back and forth.
01:14
So 20 seconds of air squats, 10 seconds of rest,
01:16
20 seconds of walking lunges, 10 seconds of rest.
01:19
Okay.
01:20
Four rounds.
01:22
Let's do this guys.
01:23
Three, two, one, go.
01:25
Down, up, faster.
01:27
There ya go.
01:28
This is tougher than it looks.
01:30
And rest.
01:31
Deep breath in.
01:32
And go.
01:35
Good.
01:38
And three, two, one, rest.
01:42
See I like this part, the rest part.
01:43
The rest part's great, yeah.
01:45
Now we're gonna try to get the same amount of reps
01:46
that we did in the first one.
01:48
Faster, come on.
01:51
Here we go.
01:51
Keep it moving.
01:53
(Erik coughs)
01:54
Feeling that?
01:55
Slightly.
01:56
Slightly.
01:57
Lunge, good.
01:59
Works a little bit on your balance, too.
02:01
Five seconds.
02:03
Cool, so you have a 10 second rest,
02:05
for the full Tabata, you double that.
02:07
Four.
02:07
For four.
02:08
And you'll be done.
02:09
So to recap.
02:10
We start off with 20 seconds of air squats,
02:13
10 seconds of rest.
02:14
20 seconds of walking lunges,
02:16
followed by 10 seconds of rest.
02:18
Repeat that process four times,
02:20
that gives you a complete Tabata legs workout.
02:22
Thanks a lot man, appreciate it.
02:24
Thank you.
02:25
Make sure to subscribe
02:26
so you don't miss out on any other Fighting Weight episodes.