Issue #25: 20min Killer EMS Leg Workout

If you are looking for a home leg workout that will help you to build muscle without needing access to a gym or equipment, then this EMS Leg Training is the right thing for you!

Here, you have two complete options for a home leg workout that requires nothing but our Visionbody EMS Suit and your bodyweight and a little bit of space in your living room. The key to the success of this workout is in its construction.

The key to our Killer EMS Leg 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 and adjust your Visionbody EMS Suit.

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 advancedtrainees are doing the exercises for 25 seconds with just 5 seconds rest between them.

 

How to perform the circuits

After the completion of the first 3 strength and explosive exercises, you have 30 seconds to rest before you have to move onto a 2-minute corrective superset for stretching the hip muscles. The hips are oftentimes overlooked in leg workouts. 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 circuit.

 

How to perfrom the whole workout

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.

 

How to adjust the Visionbody Box and Suit

  1. Carefully put on your Visionbody EMS Suit. Do not wear any jewelry and take care of your fingernails. When you use the zipper to close the back of the suit, fix the bottom of the zipper with one hand and pull the zip cord carefully up until it’s fully closed. Click the Visionbody Box to your suit, but do not push any buttons. For the warm-up, you do not need the box switched on.
  2. Start the video and begin with our 5-7min Warm-up routine which is an important part of every training.
  3. Then start the Box and adjust the Program:

    Strength / Strength 1 / 20min / Medium / 3s vs 3s

  4. After the adjustment pushes the start-button and re-start the workout video. From now on you just follow the training video instructions and let the suit do its magical work.

If you feel uncomfortable or exhausted feel free to press the pause button whenever you want to.

 

Intensity

Our intensity percentages (%) are not equal to weights (Kg), speed (km/h), or the feeling of burning. You are not the fittest person in the house if you put up the regulators up to the sky! Do your workout and feel that the Suit is contracting your muscles with an extra squeeze. Do not fight the suit by contracting as hard as you can against the contraction. Do your workout and let the electricity do her silent wonder work for you.

 

Let’s go…

 

Circuit #1

  • Anterior Chain – Bodyweight Squats
  • Posterior Chain – Marching in Place
  • Explosive – Bodyweight Explosion Swings
  • Rest 30 seconds
  • Corrective 1 – Superman’s x 30 seconds each leg
  • Corrective 2 – Sumo Squats x 30 seconds each leg
  • Rest 30 seconds

Circuit #2

  • Anterior Chain – Bodyweight Reverse Lunges
  • Posterior Chain – Bodyweight Sprinter Lunges
  • Explosive – Jump Squats
  • Rest 30 seconds
  • Corrective 1 – Superman’s x 30 seconds each leg
  • Corrective 2 – Sumo Squats x 30 seconds each leg
  • Rest 30 seconds

Circuit #3

  • Anterior Chain – Bodyweight Slow-Mo Squats
  • Posterior Chain – Bodyweight DL
  • Explosive – Bodyweight Floor Hip Thrust
  • Rest 30 seconds
  • Corrective 1 – Superman’s x 30 seconds each leg
  • Corrective 2 – Sumo Squats x 30 seconds each leg
  • Rest 30 seconds

Circuit #4

  • Anterior Chain – Creeping Lunges
  • Posterior Chain – Bodyweight Long Leg Bridges
  • Explosive – Plyo Lunges
  • Rest 30 seconds
  • Corrective 1 – Superman’s x 30 seconds each leg
  • Corrective 2 – Sumo Squats x 30 seconds each leg

Finish line! Congratulation!

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, make sure to head to VB20 Training Club or our Youtube-Channel. Build a ripped, muscular body with your Visionbody Suit and training program. If you have a friend who would like our VB20 Training Club too then feel free to invite him!

For more workouts at home or EMS Bodyweight workouts, be sure to subscribe to this blog and remember to turn on your notifications so you never miss a new workout or article when it’s published.

 

Let’s get Strong. With EMS!
Johannes, Head of Training & Education

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