Office Workouts Part 3

Lower Limb


The last of the calisthenics portion of this segment is exercising the lower limb. Same as before all body weight exercises that can be done away from the gym. Choose four or five exercises from below and work it into your routine regularly.

3 sets 10 reps Pistol Squats, an exercise with now weight, simply place one leg locked straight out in front and squat down. This exercise requires balance and strength.

3 sets 10 reps One Leg Squats, similar to pistol squats but with leg behind you, it makes the exercise a bit easier.

3 sets 10 reps Lunges, Lunges are a great hamstring exercise simple and effective. You can add resistance by adding some weighted object to each hand.

3 sets 10 reps Gluts Raises, This is an exercise where you support you r body in a crab walk position allowing your gluts to sag to the ground, then thrust your hips as high as possible to work your glutei muscles. The exercise can be made more difficult by extending one leg straight out.

3 sets 10 reps Calf Raises, a simple exercise of lifting your body weight by pressing your feet to the ground and lifting your heals. Make it more difficult by using only one leg while the other is extended forward as in the pistol squat.

3 sets 60 sec Wall Sits, find a wall and sit with your legs forming a 90 degree angle and your back firmly against the wall. Hold this position for as long of a time as it must be to increase difficulty.

3 sets 50 reps Jumping Jacks, these sound silly but the exercise can give you a fair workout. This exercise can be cardio but really burns up the calf muscles.

3 sets 50 reps Mountain Climbers, This exercise is a total leg work out. Get into the push up position and then you alternate bringing one knee in at a time like running or climbing up a mountain.

3 sets 10 reps Burpees, This exercise starts in the standing position. You hop down to a crouched position with your hands on the ground, and then thrust your legs out into a push up position. Then thrust your legs back in and jump to your feet. The explosion of this exercise is what makes it a challenge.

3 sets 10 reps Box Jumps, this exercise need little equipment a sturdy table a bench or a box. Just jump on to the box and stand with knees locked then jump down and repeat. One leg versions or larger box heights increase the difficulty.

I know this section is a little light but I am short on ideas. Let me know if you have any great suggestions for callisthenic exercises working the legs. Keep in mind also that the legs are a very powerful muscle group and it can be difficult to challenge with body weight exercises, especially since these muscles lift your body weight all day.