No-Equipment Leg Day at Home
Skipping leg day because the gym's closed, or there isn't one nearby? This session covers the same ground bodyweight — squats for volume, jump squats for power, lunges and split squats for single-leg strength, and a wall sit to finish what your legs have left.
3 rounds · reps as listed per move · 45s rest between moves, 90s between rounds
1. Bodyweight Squat
20 × 4Feet shoulder-width, toes slightly out.
2. Jump Squats
12 × 3Stand with your feet shoulder-width apart and your arms relaxed at your sides.
3. Bodyweight Reverse Lunge
12 × 3Stand tall with feet hip-width apart and your hands on your hips or at your chest.
4. Forward Lunge
12 each × 3Step forward into a tall split stance.
5. Bulgarian Split Squat
10 each × 3Rest the back foot on a bench or step.
Rest the back foot on a chair or low step.
6. Wall Sit
45s × 3Stand with your back flat against a smooth wall and your feet about two feet out from the wall.
Last move of the round — hold it out.
Do this workout with Coach Dexter counting your reps
The Pusher times every move, calls out your reps out loud, and keeps score — free forever, no gym required. Bring a friend into Push Together and train the same session live, side by side, from anywhere.