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Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. These users exercised daily and ate a reduced calorie diet. Their weight loss is not typical. Daily Burn members who did 6 or more workouts weekly for 60 to 90 days reported an average weight loss of 1 pound per week.

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To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

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from Fitness Instructor Training Guide
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To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

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Do three to five repetitions with each leg.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
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: Do three repetitions per leg.

“High-performance Sports Conditioning” by Bill Foran
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One day, for example, you may want to focus solely on your lower body, doing three sets of the following exercises; squats, leg press, leg extension, abductor and adductor exercises.

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Complete 10 repetitions with one leg, rest, and then work the opposite leg.

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Do 8 to 12 repetitions; then repeat with the other leg.

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If you’re performing a unilateral exercise other than a Single-Leg Squat for Lower-Body Workout B, you’ll need to perform 6 to 12 reps per side within each 5-minute superset block.

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Three sets ×15 repetitions of straight-leg calf raise and then the same bent-leg.

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stand on a 6-inch step or box, and step backward Step forward onto the box with your left leg, and then “nth your left leg mto a lungelower your body into a lunge.

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Alexia Lewis RD

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83 comments

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  • This is too hard for me I just do everything half of what you did once a week for 2 months and I still feel my leg pain every week and can only do half.

  • okay. i finally got out of bed, and I decided to start doing this workout.
    before right 51 cm
    before left 53 cm
    ��first day��: performed once, legs slightly lower-(tomorrow I will try to do twice)

  • Great content as always! Have been a huge fan of this channel since I discovered it last year. Is there any calisthenic athletes or weightlifters you follow for your own motivation Kris?

  • 19/08/2020
    Left: 55.5cm
    Right: 55cm
    Day 1: ✅ ��
    Day 2: ✅ ���� I feel more pain than yesterday, this will be a sign for the workout is working
    Day 3: ✅ ������ I can’t do the fire hydrant pulse too long, it’s really burn my thigh
    Day 4: ✅ �������� I can do the sumo squat hold with standing, so proud of myself

  • You know that. You think so before the workout, I never can. and after the workout you think: it wasn’t that difficult.

    You will not have this feeling in this workout.

  • In a core video you did, the first exercise you presented I actually felt it more in my legs than anything else:P the exercise was running on the same spot, lifting your knees high

  • I’ve been very insecure with my thigh
    Goal
    L:55cm. L:47cm
    R:54.5cm. R: 46cm
    Doing 4 workout a day I know I’m starting this off to strong but I’ll get used to it wish me luck
    Day 1:✅
    Day 2:✅

  • Can you really build bigger stronger legs at home?

    Oh heck yea!

    But it’s important you follow the right kind of exercises that will give you the biggest bang for your buck…

    You can follow along with this workout in today’s new video. Comment below and let me know what you think!

  • Keep it up!! I’m 2 months in on a few of your home workouts!! Got me through covid and I’m 30 and I haven’t felt so good in a long time!! Thanks for your post! And you and a great inspiration especially seeing your earlier vids!!

    I’m excited to finish this year strong! Gonna order a weight vest soon and really get to working my legs! Having broke my spine before I really looked hard to find some good home workout vids!

    Thank you for all you do brother!!

  • Sir make a video how to pushups convert from wrong way to right way sir and chest shoulder and triecps even wide pushups sir I want to start calatheticss sir plz support me sir

  • I don’t have equipment and the gym is closed for quarantine so I am using a 2 tires without the rim and put them on a pole and squat 200 times. I run 3 miles every morning at 8. I’m going to check in next year and see how much I’ve improved. See you guys soon

  • Hello Brother Sorry Do you have a Calisthenics Exercise for the Side Delt or Side Shoulders, Posterior Delt or Back Shoulders and Upper Abs, Obliques or Side Abs & Lower Abs Type, Variations and Upper, Middle, Lower trapezius, Thoracic and Lower Back, Forearm, Wist and Rotator cuff and How to Neck exercise?

  • If you don’t have a weight vest or a pair of dumbbells you could use a backpack and load with items to get to your desired weight��

  • Workout: (explosive then negative movement)

    1)15x jump squats hold

    2)20x switching lunges +hold

    X

    3)20x walking sumo squats 10 each side+hold (10step forward as well as backward)

    4)45 sec jumping Jacks

    5)15 calf raises + hold

    6) 8 assisted pistol squats (do normal if u can)

    7)45secs tiptoe wall sit (Isometric exercise)

    8)15x box jumps or step ups +hold 3 ROUNDS Good luck elite thenx athletes

  • Stipke love your vids I feel your leg day from yesterday. What do I say to ppl who keep saying it’s bad for the knees. Lots of people keep telling me but I do feel it’s beneficial it’s just bodyweight like ����‍♀️.

  • The way it took us a whole pandemic to start exercising is just wow.
    BTW God loves you and Jesus died for you.
    All the best to everyone who is doing this workout.:)

  • “What’s up Dejan here and Dejan and Dejan”
    -Stipke 2019

    Haha loved it. Oh and super dope leg workout, hopefully now more people will start training their legs!����

  • Why can’t I do single leg squads with my left leg? With right leg it’s easy as hell, but why my left side is weak? I train my whole body.

  • Nice little workout, Gary. I wear a 7kg/15 lb scuba weight belt when I do leg work. Keeps my hands free to carry more weight and helps with the balance. S

  • Nice workout. No calves or knees dominant hamstring movement though. How about:

    Single leg Romanian deadlifts
    Exercise ball or body leg curls
    Jump squats
    Calf raises

    Jump squats, front squats, bodyweight squats and lunges all do pretty much the same thing. Work the glutes and quads. Lunges are unilateral so that’s better for balance and hip extension if you go deep. jump squats are just more explosive, making them my favorite. Front squats involve more upper back and shoulders. The point is to stay upright to hit the quads. If you lean forward it’s a goodmorning and you’re better off sticking with lunges.

  • Lmao those are some of the weakest calves I have ever seen.

    Tip: ditch the stairs. Start with a flat floor. When you’re able to do 15 -16 reps on a single leg, progress to wall resisting single leg calf raises. By the time you’re able to do 16 reps of that, you’re ready to move on to the elevated platforms and with up to 30lbs weights too. Trust me, this works. My mates used to call me chicken legs back in high school, now I’ve got stretch marks from the gains appearing on my calves.

  • i dont understand this workout. he short changing all the routines. he says 20 lunges but he does like 6 and holds. what gives? someone please explain

  • Thanks for watching! BACK or FRONT SQUATS? Read below.

    Squat Variation Front/Goblet/Zercher (Quads/Glutes/Hamstrings…): 00:25 02:07
    Stiff Legged Deadlift (Hamstrings/Posterior Chain): 02:08 02:48
    Reverse Lunges (Quads/Glutes/Hams…): 02:49 03:19
    Glute Bridges (Glutes/Hams…): 03:20 03:45
    Reverse Hypers (Glutes/Hams/Posterior C…): 03:46 04:00
    Calf Raises:
    Donkey Calf Raises & Standing (Gastrocnemius Focused): 04:01 04:28
    Seated (Soleus Focused): 04:29 04:44

    Summary: 04:45

    BACK SQUATS or FRONT LOADED SQUATS?.. And so there’s no misunderstanding to remove or replace one or another because this and that is “better”, I make another answer here from a question I just replied to;

    The main Move (Squat Variation starting Exercise) refers to “1. Back squats or Front/Goblet/Zercher” so there’s a choice between them (and/or switch switch variations from Time to Time), also depending what Equipment there is. I’m illustrating Front loaded Squats (with different Variations) not only because I think they’re great, but also works more naturally with other types of Equipment and Set-ups (& not necessarily requiring a Rack). For a Back Squat you’ll probably want a squat Rack, it’s difficult to train heavy Back Squats without a Gym or a Squat Rack.

    Go for what you like and prefer in YOUR training. Gym, Home or Nature… as long as you do the best you can with what you have.

  • Kris Karlsson is worldwide famous now. He deserves it, he worked very hard to reach this level and we love him. We don’t know much about him his private life and actually nobody cares coz the most important thing is that he helps us all through his videos.
    We love you Kris thank you so much bro.
    Greetings from Paris…

  • If I’m not mistaken donkey calf raises were the secret for bringing up Arnold’s lagging calves back in the day, although hi did it with a machine.

  • Hey, it looks like you might be having some shoulder discomfort with that weight vest. I use a 40 lb vest when doing stair and believe it or not my old high school football shoulder pads alleviates a lot of the pressure produced by the vest straps. Try it out if you have a pair.

  • I’ll be starting this today, in fact…. I just got done with day 1!! Like this so I remember to come back.

    Week 1!!

    8-15-20 | day 1: ✅ definitely hard! Was worried for the first 3 minutes since I didn’t feel much of a burn, but once I got past that, THE BURN WAS REALLLL. Especially the sumo squat hold, and Sumo squat pulses! Can’t wait to continue this!

    8-16-20 | day 2:✅ couldn’t hold the sumo squat pulses the whole time, but still hurt today LETS KEEP GOING!!

    8-17-20 | day 3:

    8-18-20 | day 4:

    8-19-20 | day 5:

    8-20-20 | day 6:

    8-21-20 | day 7:

  • Hey Austin! I kinda have a problem with my weight vest: it reaches 20kg but I don’t feel very comfy wearing it. Last time I loaded 12,5kg on dips and got injured at my neck (cervical nerves inflammation). It would be very cool if u could make a video about the correct use of the vest, with tips and stuff. Love from Italy

  • Going to do this for 2 weeks
    Both thighs=48cm
    Day1✅ Everything was so easy until sumo squat pulse
    Day2
    Day3
    Day4
    Day5
    Day6
    Day7
    Day8
    Day9
    Day10
    Day11
    Day12
    Day13
    Day14

  • I felt the leg split more so on my outer thighs rather than inner �� please help! Even when i feel my thighs while doing it, I actually didn’t feel any muscle flex at all

  • No joke but I never train calves. I skip a decent amount but I don’t expect any crazy mass to develop on them. Calves are barely used at all for functionality of your body. They get the stimulus from squat variations so I don’t get why people cry so much when people have ‘small calves’. it just feels like people are just getting big for the sake of it. Yes I know that is the purpose of body building but calves are like the only muscle that no one will really see or tell you’ve got defined/big calves. We all know that calves are determined by our genetics to such a high extent. If I train them they will be small, if I don’t they will be small. Same for certain muscle groups like upper chest, a lot of people just can’t build they’re upper chest. Jeff cavalier doesn’t have a big upper chest.

  • I started the workout on 1/08/20 and my measurement is 44 cm before workout…
    And after 15 days on 15/08/20 I did this workout everyday and now it is 43.5cm..
    The difference is not much but enough for keeping me going on…

    PsI didn’t follow any diet rules����

  • For me:
    1Pistol Squat
    2Sissy Squat
    3Matrix Squat
    4Nordic Curls
    5Hanging Leg Curl
    Desconsidering all variations… Great video fella

  • I really want to give up when the sumo squats appear. But, I motivate myself and think of my goals. Telling myself that I should do this for myself and rlly its worth it. Thank you Mommy Emi for these workouts im on my 5th day

  • I’ve been losing leg muscle like crazy due to being inactive
    For 1 year and 5 months….. I’ve been watching this video
    Everyday and I’m gaining a bit muscle back, thank you

  • You have the same problem I had up until 2 years ago: skinny legs and even skinnier calves. I had to go to two and three a week legs workouts and for calves 5 days a week. I had to punished them multiple times a week to get growth.

  • ok then I’ll be testing this for 4 weeks this and another one equal to emi wong, I have high expectations
    first day: CHECK
    second day:

  • Start:17/8/2020 //Final:31/8/2020
    Left: 50,5cm //Left:?
    Right: 51cm //Right:?
    Day 1:✔
    Day 2:✔
    Day 3:✔
    Day 4:✔
    Day 5:✔
    Day 6:✔
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Day 15:

  • Gente eu vou fazer por uma semana e venho depois contar os resultados…(curtam se puderem para e não perder o comentário) até uma semana…❤️

    Galera vou fazer for Mai’s uma semana mas Sim ja deu resultados…

  • Pistol squats and calf raises are really the only thing you’ll need. To build mass just do 4-5 sets of 8/12 reps, if too easy add weight.

  • I’m trying to build stronger legs so here we go,I’ll tell y’all the progress and how it goes and if it works
    Day 1:I could only do one and a half of this video,I woke up feeling sooo sore but lets see how day 2 will go

  • Hey yall! I’m 80 Kg with a height of 165 cm (5 feet 5 inches). I’ve been walking 10000 steps for the past two weeks and did 50 squats and lunges erryday but saw no significant result. So help me boost my confidence by yalls motivation and i’ll make sure to update you all erryday. Peace! Day 0: right 69.5 cm
    Left 70.5 cm
    Day 1:✅ (still same which is pretty much what it should be for a one day span but whatevs)
    Day 2:✅ (it felt much easier than yesterday so a win win)
    Day 3:✅ (it really do feel easier as days passes)
    Day 4:✅

    Ps like my comment for the updates yall��‼️

  • Help! I’m stuck in a loop. Each time I finish one round there are two more to do. It’s a month that im trying to get out of it! ��

  • I can do all the calv raises in the world and do a few mindless reps for biceps and triceps. In the end I only gain 1mm in calves for every 1cm in my arms.

  • I want to try to do it, along with two other workouts.

    Before:
    left thigh: 40 cm
    Right: 41.5 cm

    day one: done
    day two: done (it was easy today)

    please remind me (I’m Italian, sorry for my English)

  • Thank you so much!!! For showing it❤️❤️ LOVE THE WORKOUT. I Do Be Trying to Do This everyday.���� my legs shaked the first time, I was a little scared, (it’s normal) and also they were sore��❤️, I hope that the results be good! Cause I’m insecure about my legs ��. LOVE �� YOUR VIDEOS THEY ARE GOOD ���� sorry about my English:(

  • I have no barbell and dumbell. I do workout at home with empty gas silender and some stone. I just want to tell you that you should never limit yourself, BECUASE of some limitation. Turn your struggle into gift.

  • Today I start this workout ����‍♀️��
    Day 1\Complete✅
    Day 2\Complete✅
    Day 3\Complete✅
    Day 4\Complete✅
    Day 5\Complete✅
    Day 6\Complete✅
    Day 7\Complete✅
    Day 8\Complete✅
    Day 9\Complete✅
    Day10\Complete✅
    Day11\Complete✅
    Day12\Complete✅
    Day13\Complete✅

  • The translate in your video are not complet we need Arabic please man I’m from Syria and I can’t understand English very much so please translet all your video to Arabic if you can and thank you so much and here is the like��

  • 11/08/20 ✅
    12/08/20 ✅
    13/08/20 ✅
    14/08/20 ✅
    15/08/20 ✅
    16/08/20 ✅
    17/08/20 ❌
    18/08/20 ✅
    19/08/20 ✅
    20/08/20 ✅
    There is a difference in my legs. Now they are thinner but ı want to keep work out because they dont look like i want to

    21/08/20
    22/08/20
    23/08/20
    24/08/20
    25/08/20

  • Time to update
    Day 1 My legs were umburning but it was just the first day so I was expecting that
    Day 2 I was not very motivated today but I still did it and I was glad that I did!
    Day 3 I dident do it today but I did a lot of dance.
    Day 4I was really not motivated either but I knew u wild thank myself after so I did!

  • So I’ve been doing this routine along with Arica’s leg video for a couple of months now.

    I just want to say thank you for what you do, Chris and Arica.

    My right hip has been jacked up and super painful for a few years, and I noticed yesterday that IT’S GONE!

    These exercises really helped pull my hip joint back where it needs to be.

    Peace, brother.

  • i will update:) so, my thighs are 49cm, and i want them to be 35-40cm so it will be hard:) and my weight is 43,2kgs, i want it to be 37kgs:) day 1: i made another two emis workout vidoes, and this one:) it was hard ngl day 2: day 3: day 4: i will make it for more days ofc, but just in case if i die doing this:) like to remind me 😉

  • Ok, I start today.
    Day 1 =✅ That wasn’t hard. But I don’t know what’s going to happen in 15 days. ��
    Day 2 =✅ I had a hard time today. My legs trembled too much. I think that’s what my inner thighs are burning.����
    Day 3 =

  • Day 1: ✅ -feel no different, but happy I did it.

    Day 2: ✅ I’m doing better at the workouts and my legs don’t hurt as much after.

    Day 3: ✅ These exercises are getting easier to complete and I can go for longer. I can really feel the burn ��

    Day 4: ✅
    Day 5:
    Day 6:
    Day 7:
    Day 8:
    Day 9:
    Day 10:
    Day 11:
    Day 12:
    Day 13:
    Day 14:
    Day 15:
    Day 16:
    Day 17:
    Day 18:
    Day 19:
    Day 20:
    Day 21:
    Day 22:
    Day 23:
    Day 24:
    Day 25:
    Day 26:
    Day 27:
    Day 28:
    Day 29:
    Day 30:
    Day 31:

    (I’m trying to be ambitious and try and stay to this, and btw I have written ‘day’ so many times it doesn’t seem like a word anymore).

  • [Start]
    Inner thighs (thickest part) 46.5cm
    Day 1: ✅ (08/06) No exercise has ever burned as much as the sumo… + getfitbyjayden’s knock knees workout
    Day 2: ✅ (08/07) No soreness from day 1, thank god + getfitjayden’s kk workout + Sanne Vander’s one week thigh gap workout
    Day 3: ✅ (08/08) Sumo still burns like hell, and I think there’s less soreness the next day because I do stretches afterward + getfitjayden’s kk workout + Sanne Vander’s one week thigh gap workout
    Day 4: ✅ (08/09) Measuring after tomorrow… + getfitjayden’s kk workout + Sanne Vander’s one week thigh gap workout
    Day 5: ❌ (08/10) Packed and slept early for college dorm move-in tomorrow

    Measurement: 45cm

    Day 6: ❌ (08/11) Move-in day
    Day 7: ❌ (08/12)
    Day 8: ❌ (08/13)
    Day 9: ❌ (08/14) Hectic first days
    Day 10: ✅ (08/15) Got tired more quickly because of the break, phew… + getfitbyjayden’s kk workout 2x + Sanne Vander’s one week thigh gap workout
    Day 11: ✅ (08/16) + getfitbyjayden’s kk workout + Sanne Vander’s one week thigh gap workout
    Day 12: ✅ (08/17) + getfitbyjayden’s kk workout + Sanne Vander’s thigh gap workout
    Day 13: ❌ (08/18)
    Dah 14: ❌ (08/19)
    Dah 15: ❌ (08/20)

  • Starting this today ( 11th August )
    Goal: fitting in the pants /dresses I really like and getting more confident, also a thigh gap����
    Starting weight: 77,4 kg
    Goal weight: 70

    Day 1 ✔ my legs rlly burnt and I felt exhausted after it ����
    Day 2 ✔ sumo squat pulses ����
    Day 3 ✔ omg finished the sumo pulses without standing up ���� (also walked a bit today )
    Day 4 ✔did it but I was rlly lazy and didn’t do the other work out that I’ve planned �� but it’s okay I’ll do it twice tomorrow ��
    Day 5 ✔the workouts are getting easier ��
    Day 6 ✔did all the workouts without stopping �� I start to feel really good in my body ���� thank you emi ❤❤❤ everyone do it! it’s so worth it! ��
    Day 7 ✔ after it my legs were sore /burning, my pants start to fit ������
    Day 8
    Day 9

  • just sub’d you bro. until i can get into a gym i am looking for ways i can do these workouts as i enhance my workouts cause i’m hungry for it! going to try these today as i start my first leg day! thanks bro!

  • I haven’t done ANYTHING during quarantine and I am starting college in less than a month so I am doing her slim legs in 20 days challenge (2 sets) and this 15 day challenge (1 set) until then… I’ll log it here so I actually do it…
    Day 1: ✅
    Day 2: ✅
    Day 3: ✅
    Day 4: ✅
    Day 5: ✅
    Day 6: ✅
    Day 7: ✅
    Day 8: ✅
    Day 9: ✅
    Day 10: ✅
    Day 11: ✅
    Day 12:
    Day 13:
    Day 14:
    Day 15:

  • DAY 1. ✅
    DAY 2. ✅
    DAY 3. ✅
    DAY 4. ✅
    DAY 5. ✅
    DAY 6. ✅
    DAY 7. ✅
    DAY 8. ✅
    DAY 9. I was too busy
    DAY 10. ✅
    DAY 11. ✅
    DAY 12. ✅
    DAY 13. ✅
    DAY 14. ✅
    DAY 15. I was busy sorry
    DAY 16. ✅
    DAY 17.

  • I didn’t know that i will make it but i made it����.
    Before:right leg 66
    Left leg 67
    Day1:done it was very hard but made it.
    Day2:done very easy
    Day3:done filling active
    Day4:done easy
    Day5:done easy
    Day6:done easy
    Day7:done active
    Day8:done active
    Day9:done
    Day10:done
    Day11:done
    Day12:done
    Day13:done
    Day14:done
    Day15:done last day

    After:right leg 61
    Left leg 62
    Am so happy i finished.Give a thumbs up if u are going to be consistent and do this workout

  • ❗️❗️measure every 3 days❗️❗️
    I’m doing it with walking 8000 steps every day
    left thigh: 51 cm
    right thigh: 51 cm
    day 1 (16/8) ��
    day 2 (17/8) ��
    day 3 (18/8) ��
    ❣️ result 1 = left & right 50 cm
    day 4 (19/8) ��
    day 5 (20/8) ��

  • I am kinda banged up but healing. I got into a bad car accident and broke both ankles and tore my tendon in my left knee. I am back walking but am wearing one of those astronaut looking boots. I lost weight in my legs because of the cast but wanted to know what exercises can I do without bending my knee or my feet for now?

  • Go a bit extra if you have resistance bands. Combine it with the weighted vest, or any weight straps-on, and dang, you’re gonna feel the weight.
    If you don’t have a weighted vest, try filling up empty bottles with water and put it in a bagpack. Remember: 1 liter of water equals to 1 kg (Convert it yourselves, you imperialist. Muahahaha!!!!).

  • 35 pound pistol squats is hard? Come on man I’ve been training calisthenics since the quarantine started (been weight training for about 2 and three quarters years before that) and I find sets of 5, full depth, at that weight easy

  • Hi. I’m gonna be updating everyday. My left thigh: 21 inch right thigh: 21.5 inch
    Day one: done
    Day two: done, thighs are killing today
    Hi guys. I’m going to have to stop doing this workout cause I have really hurt my leg.

  • I will be doing this challenge because….I am insecure with my body

    Day 1 ( 5 times )

    Day 2 ( 8 times ) || I was feeling good about my self, also because I felt very active today ||

    Day 3 ( 6 times ) || I took a lot of breaks….I am EXHAUSTED ||

    Day 4 ( 3 times) || My legs felt like they where gonna break ||

    Day 5 ( Rest ) || My leg was bugging me all day, I couldn’t get out of bed ||

    Day 6 ( 4 times ) || My leg got better:) ||

    Day 7 ^ 1 week ^ (3 times ) || Before Right leg 57.6 cm After Right Leg56.8
    Before Right leg 57.4 cm After Left leg 56.6

    Day 8

    Day 9

    Day 10

    Day 11

    Day 12

    Day 13

    Day 14 ^ 2 weeks ^

  • ower body, you got a problem building your your lower body, you got upper lower body, you got the upper body ugl the lower body you uh its hard to build the upper body. if you have the lower body, it’s harder to build the upper body, if you have the upper body, it’s hard to build lower, so, lower helps like i said, you have the lower body and you have no upper body you got a problem you got a problem building… wait a minute, you have the upper body and you have no legs, you have the upper body and you have no legs, you got a problem building the legs. you have an upper, you have the lower body, and you dont have the upper body the upper body, it’s easier to build. so if you have the lower body, and you dont have the upper body, it’s easier to build the upper body, you have the upper body and and you dont have the legs, you got a problem, building the lower body. naw you dont understand. you HAVE, the UPPER body, but you dont have the lower body, you got a problem building downstairs. you got up the dlldldldldlegs on the bottom, it’s it’s easier to build the top ehoh if you, if you have the lower BODY, it’s, if you have the lower body it’s easier to build, if you have the lower body well just let me say it, if you have the lower body, lower body, it’s easier to build the top body, if you have the uh the top body, and no legs you got a problem.

  • basliyorummm bismillaah sol ve sag bacaklar =52
    1.gun=����
    2.gun=��
    3.gun=(-1cm)��
    4.gun=ara vermistim devam ediyorum
    5.gun=��
    6.gun=ya misafir falan geldi abi dogru duzgun yapamiyom yaptim ama dun 1 ekmekle pilav yedim olmaz ki simdi. tekrar baslicam sil bastan:(
    7.gun=
    gunde 4 set yapicam bu arada:))))))) ayni zamanda lilly sabri ve chole T. de yapiyorum 1er set. Bitince yazarim.
    Umarim turk vardir dhhxhwiaiefh

    bastan basliyorum
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  • l share with you my results starting today✨ like to remind me
    Now: both sides 56,4cm
    Day1: done ✔️ I’m sorry everyone but sumo squat is my favourite
    Day2: done ✔️

  • Man I´m happy I got bigger legs and calves than austin:) and that I can do more pistol squats than him and I can do them with more weight and with better form:)

  • Okay but I’ve been doing this for less than a week and I already see results. My legs are way more tonned and look a bit slimmer, especially from the side, and more muscular. My inner thighs didn’t really changed (lol) but it really gave a better shape to my legs. In addition to this workout, I also walk approximatively 30 minutes to 1 hour and drink 2L of water everyday. Y’all can do it

  • ok so i’m gonna try and do this everyday for two weeks along with other workouts:
    •left thigh: 55cm
    •right thigh:57cm

    day 1:✅
    day 2:✅
    day 3:✅
    day 4:✅
    day 5:
    day 6:
    day 7:

    week 2

    day 1:
    day 2:
    day 3:
    day 4:
    day 5:
    day 6:
    day 7:

  • hey Austin, love your videos! they’ve really got me into working out at home during the quarantine, so thank you:) i hope you’re coping alright with lockdown:D

  • Thanks Chris! You’re an invaluable source of proper information, and just a straight up decent guy! Keep healthy Dude! Peace Friends! 😉
    Also, i love the little “Listen” in the intro. So cute! haaha!

  • Basically you are taking advantage of gravity to have that beautiful body. How can anybody have excuses watching this inspirational workout? THANK YOU

  • Please guyz tell me the songs I didn’t find this i tried soo much but I didn’t find please help song started at 2:22 plz I hope someone will tell me I’m waiting ����♥️♥️

  • I am doing this seriously ( I also do the AprilHan thigh workout )
    Both thigh: 63 cm
    Day 1: done ( my thigh were burninggg )
    Day 2: done ( i literally cry like it was so hard but i did it )
    Day 3: ( a little hard but not that bad )

  • Weighted vestHard

    Dumbbellsintermediate

    Body weighteasy lol ��

    Warmup jump rope

    regular squats
    Wide squats 3X

    Split squats
    Walking split squats 3X

    Explosive leaps 2X

    Calf raises on stairs(Any stairs )

    I hope I help the Lazy people lol �� ����

  • Are so many reps really necessary? I mean, I prefer strength-power ranks, except in muscles as soleus which are made for resistance efforts.

    I am not a fan of romanian deadlifts either, they seem too dangerous for my low back, I think there are safer ways to work hamstrings.

    Anyway, C&W Training always inspires me, I have been watching his videos since 2014, and he was who inspired me to start my own workouts. Thank you very much, my friend.

  • Okay…so I started this exercise because I have very nice, long and beautiful legs but there’s some fat in my inner thighs so I’m gonna update…
    Day 1 done
    I know today my thighs will surely hurt but still no pain no gain huff..

  • I guess I am going to do one of these ��. Left thigh: 58.5 cm Right thigh: 59.5 cm Weight: 146.4 Start Date: August 18 Day 1: ✅ A success Day 2: ✅ I did this along with another workout. Day 3:✅ legs are sore

  • Am I the only one who finds it weird when fitness you tubers work out in the middle of a public park shirtless? Also with a camera man?