If you want to rock short shorts like a boss, then hit up this bodyweight-only legs circuit you can do anytime, anywhere! It hits all of the key lower body muscles (glutes, hamstrings, quads, and yes- calves) and mobilizes the ankles and hips. This routine is also great for runners and athletes because it uses joint-friendly single-leg exercises which fix strength and mobility imbalances between sides of your body.
Perform each move for 45 seconds of work with 15 seconds of rest between moves on each leg before moving to the next exercise:
- 1-Leg Calf Raise
- 1-Leg Shoulders-Elevated Hip-Thrust
- Bulgarian Hip-Hinge
- 1-Leg Box Squat
- Running Stepup
- 1-Leg Donkey Calf Raise
- 1-Leg Foot-Elevated Hip-Thrust
- Bulgarian Split Squat
- 1-Leg Squat off Box
- Extended Range Running Reverse Lunge
That's 1 cycle which takes 20 minutes to complete. Do a single cycle for a quick-hitter or do 2-3 total cycles for a longer workout.
Make it easier by using a 40-20 interval.
Make it harder by using a 50-10 interval or by holding a weight or weights or wearing a weight vest.
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