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20 Min Home Leg Workout | Work Out From Home Series | Myprotein
2K views
Feb 6, 2025
Explosive 20-minute home leg workout with bodybuilder Tom Johnson. This is a challenging bodyweight session with intervals of cardio to keep your heart rate raised and have you blasting through calories. No equipment needed — get ready for burning quads and aching glutes! *** Subscribe to our channel: https://www.youtube.com/user/MyproteinUK At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/ Download the Myprotein App https://www.myprotein.com/myprotein-app.list Stay connected with us:
View Video Transcript
0:00
[Music]
0:05
hi guys my name's Tom Johnston and today
0:08
I'm bringing you a leg workout from the
0:10
myprotein home workout series we're all
0:12
in this situation together let's make
0:14
the best of it we're going to start
0:15
we're going to do this on minutes
0:18
intervals okay which to start with I
0:20
don't like I'm already panicking about
0:21
the cardiovascular setting so if I'm
0:23
lying on the floor absolutely just
0:25
trying to laugh too hard so we're going
0:27
to do a minute of squats okay so the
0:30
first squat is going to be a wide squat
0:32
like this we're gonna go down far come
0:34
up we're gonna come close in I'm gonna
0:36
do a squat serve our feet closer
0:39
together and come down we're gonna come
0:41
back out we're gonna squat I'm gonna do
0:44
this for a minute okay once we've done
0:47
that guys just to get thick just to get
0:49
a calorie burning to burn some extra
0:51
calories get the heart going twisting a
0:53
jog on the spot I'm going to do that for
0:55
a minute okay nothing too difficult
0:57
after that we're gonna do lunges to the
1:00
side okay so all set lunges we're gonna
1:03
come down knee as close to floor as you
1:05
can okay and come back up we're also
1:07
going to use that for a minute okay once
1:10
we've done that a minute we're gonna try
1:13
and do 10 to 20 squat jobs okay
1:17
that's our next thing so feet show it
1:20
apart we're gonna do 10 just 20 and
1:23
squat jumps in between and like I said
1:25
this is something I actually generally
1:27
don't think I've done a squat jump ever
1:29
in the gym it ever so again something
1:33
new and then we're going to move on to
1:35
something really simple some calf raises
1:37
okay so feet apart and we're just gonna
1:41
raise up off the floor like so squeeze
1:44
at the top and come back down for me the
1:47
most important part of a calf raise okay
1:50
isn't this squeeze here
1:53
it's the stretch at the bottom well how
1:57
I am right now guys it's very hard for
1:59
me to do that because I'm on a flat
2:00
ground I can't create an incline like
2:03
this so if you have any books if you
2:07
have anything that you can sort of stand
2:08
on
2:10
these that that would be a lot better
2:11
okay and then you can get that full
2:13
stretch at the bottom okay but like I
2:16
said I'm basing this on
2:17
we've got nothing at home but you do
2:19
have something you can stand on I would
2:21
assure you do the calf raises like that
2:22
and we'll just do say 1020 car-free okay
2:28
right let's go now I don't want any
2:34
negative comments in the comment if I
2:36
like I said I am flat or exhausted okay
2:40
[Music]
2:42
let's see how we got on so we're gonna
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start with my clock gets to 4:30
2:48
remember minute squats we're gonna start
2:50
wide okay we got five seconds
2:53
we got three seconds two and one we've
2:57
got a minute squat some of you close
2:59
down I'm going to keep the back straight
3:10
as although was you possibly can guys
3:17
so nearly the halfway point now remember
3:21
guys this that were makin do doing this
3:23
because we can't get to the gym okay
3:26
usually this would be my my sort of
3:29
warmup okay but what we're having to do
3:31
is just do this for now unless you've
3:33
got a barbell you've got 140 and 200
3:36
kilograms at home with a squat rack
3:37
there's nothing much else you can do so
3:40
this is the thing we're gonna have to do
3:42
you're not really gonna be building any
3:45
muscle doing this you just here to
3:47
maintain here to maintain and keep
3:49
ourselves healthy and kill it keep
3:51
ourselves occupied okay five seconds
3:54
four three two and one now get my
3:59
stopwatch clear again we're gonna go
4:01
straight into a minute jog in the spot
4:04
it doesn't have to cool I'll be honest
4:06
it's tight now it doesn't have to be
4:09
quick we'll just jog in the spot get in
4:13
the heart going and burning some extra
4:15
calories that's literally it
4:18
just stay with me through this we're
4:20
probably going to try and squeeze in
4:22
maybe four maybe five rounds of this
4:26
we'll see how I get on I might only do
4:29
two might be on the floor these guys can
4:33
do a few more if you can what is that
4:38
cup of tea that sort of worker right
4:41
we're nearly at the minute point or you
4:43
starting to feel it to be honest okay
4:47
we've got ten seconds or coming to a
4:50
close now remember we're getting it
4:53
straight into side lunges here or
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normally the barn with synthesizer oh if
5:01
you need a rest like I do take her ass
5:04
make sure we do these for a minute okay
5:08
feet shoulder-width apart and lunge turn
5:12
me off I've got and come down so you
5:18
want to be feeling it guys all through
5:20
the quads all through the hamstrings all
5:23
through the glutes okay I'm gonna come
5:26
all that way down and really feel it on
5:29
the downward plunge keep it nice and
5:32
slow and then on up a bit explode up and
5:36
really feel that that one's the best
5:39
thing we can do during these times guys
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okay we've not got weights we've not got
5:45
dumbbells we can hold if you have got
5:50
dumbbells at home what you could do here
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dumbbells in each hand easy if you've
5:55
got bottles of water anything shakers
5:59
fill some shakers up hold them in your
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hands
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I've got a five year old I could put my
6:03
five year old on my shoulder like this
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okay if you've got two five-year-olds
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off the off chance you can hold them in
6:10
each hand and do your lunges whatever
6:12
you fancy and that is a minute and now
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the fun part the squat jumps okay so
6:21
feet shoulder-width apart okay we're
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gonna try for 10 to 20 squat jumps 20
6:28
for you guys five for me okay are you
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ready let's go what
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Oh what house ha ha ha oh that I'm not
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gonna spot No
7:00
yeah not my serious what you for anyway
7:03
right we need a drink
7:04
grab a drink you've got 30 seconds
7:11
throughout this time guys make sure you
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stay hydrated question when you're
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working out walk throughout the time
7:20
anyway make sure you keep the water
7:27
coming in right we're on to car phrases
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now so feet shoulder-width apart
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easy-peasy all gonna do is squeeze up
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and hold for a second and come back down
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like I said if you've got something that
7:44
you can stand on just create some
7:47
elevation do that okay and really have a
7:51
stretch on the bottom part of you of
7:55
your car okay for example if you've got
7:57
a doorstep haul them to the doorframe
7:59
stand on the door doorstep go down and
8:03
then come up again anything to create a
8:07
bit more restrict on the car because
8:10
what I'm doing now
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okay it's kind of like doing a bicep
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curl to here and not getting the full
8:18
extension down okay so if you do have
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something you can stand on do that if
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you don't do this we'll get through
8:26
let's go what maybe that squeeze two
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squeeze
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squeeze and remembering guys that
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squeeze at the top part is nice and
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important really get that squeeze going
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oh yeah up again and we'll finish there
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something else want to mention guys so
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what people always forget about the
8:55
front part of the car it's if your eyes
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okay now if you have something anything
8:59
that weighs anything decently put it on
9:02
the front of your toe and literally just
9:05
lift up like this okay lift up the Sun
9:08
so workout I'm doing say guys is based
9:10
on the noise you don't have anything at
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home you have nothing you have very
9:15
tight amount of space and that is it
9:18
you have no equipment you're nothing -
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so this is why I'm trying to keep it as
9:23
simple as possible but to be honest even
9:27
if you wanted to you could just really
9:30
port with your foot like this one to me
9:34
there's no benefit not because there's
9:36
no weight on the actual foot at all but
9:39
it's just something to think about
9:41
anyway that's our first round done let's
9:44
see how we gone again so leave a comment
9:48
in the comment section below let me know
9:49
how you found that first round and let's
9:53
crack on with the second one we're gonna
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go self another 30-second rest and then
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we're gonna get straight into the
9:59
alternate squat
10:01
I brush my legs are feeling a bit a bit
10:04
pumped it's not the same as squatting or
10:08
leg press or funk whatsoever you don't
10:11
feel as exhaustion is that what you do
10:13
you do feel it you do feel it and like
10:16
we've already spoke about stuck at home
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we've got no equipment we've got to do
10:23
what we can do to maintain what
10:26
anyway here we go another minute squash
10:29
feets all at the pot and down come back
10:32
in good a minute of these guys
10:37
[Music]
10:52
now this is actually my first workout
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since Friday
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since the gym is closed so I decided on
11:00
Friday to take a rest day there's some
11:05
strange reason why did that I don't know
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and in the gym so this is my first
11:10
workout since then so there we go
11:12
got a minute that so now we're gonna get
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into jog on the spot that was a minute
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anyway I might be wrong okay it's not
11:18
you guys keep going I'll get into jog on
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the spot remember doesn't have to be
11:23
quick
11:24
we're just here to burn a few extra
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calories while waiting for our lunges
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okay and let's go so job on the spot
11:30
don't worry about getting your knees too
11:32
high just a nice easy jog on the spot so
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15 seconds into the jump after this
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we've got the lunges
11:48
hope you guys are fighting this okay I
11:50
think after this we'll probably do maybe
11:53
another two and that that should be
11:56
fine
11:57
now half now workout from hell good for
12:00
the mind good for the body whatever we
12:04
can do you guys whatever we can do
12:06
that's okay I've got 20 seconds of the
12:09
jogging left I know you're gonna get
12:11
into lunges it's a good thing to do if
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you've got children at home this is a
12:18
workout that you can do with your child
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I know for a fact I can do this with my
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son he's fine and there we go he's 5
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years old and this is something that I
12:30
would be able to do with him
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there is no nothing in here that is
12:36
dangerous for our young child as long as
12:39
you're monitoring him it's something you
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can do first thing in the morning
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it's a wake up not school now before
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they start their home teaching it's
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something you can do with with your son
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move your daughter bit of bonding going
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on and it's obviously healthy okay
12:54
I've delayed myself enough now let's go
12:57
lunges
12:57
we've got thirds in a minute of these so
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down feel and come back up down feel
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explode up down feel the stretch and
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come back up down feel that stretch and
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then come back up perfect well done
13:16
everybody and feel it there and back
13:20
here again
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really come down and stretch and explode
13:25
back up guys down explode how long have
13:29
we got 30 seconds left oh not a bit my
13:33
knees up guys guys are a bit sore for
13:38
more in my year that's quite her I had
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six month off legs due to a knee injury
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so this year was me getting back to
13:47
squat in the leg pressing to lunging and
13:51
everything was going really quite well
13:54
my weight in the squats are going up my
13:57
leg press gonna everything
13:58
the new pain was still there we're not
14:01
too much there's another fish about to
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knock things down right so let's get
14:07
into squat jumps are there 15 last time
14:10
and your tries 15 again whatever you got
14:13
the first time fine do it again card you
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can 15 keep going guys whatever you've
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got you can get ah see what I think oh
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yeah starting to feel this now let me
14:39
just check the timer okay with 17
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minutes in let's get into the car I gave
14:45
you a recommendation of what to do
14:46
before whether it's gonna get into
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normal ones 20 reps
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what squeeze at the top to squeeze at
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the top three I'll turn around just so
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you guys can see four not that much
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there to state but yeah squeeze good
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hey nine good boy
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let's feel this a bit now guys so it's a
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feel a hell of it swell good 13
15:23
we're getting close good good perfect
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here we go title a block captain like
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I've shown you before so I think this is
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19 I guess in this 20 there we go
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we're good right shake off grab some
15:45
water well try and do two more then
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we're gonna try and keep these workouts
15:51
to half an hour so if it's next bit take
15:54
these over the half an hour we'll call
15:56
it three so I'm gonna get myself in this
16:10
20 seconds and then we're gonna get
16:12
straight into it again I'm thinking will
16:16
might feel fit to it it's not not a
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problem you guys carry on at home I hope
16:22
you enjoying this guy's okay hoping it's
16:24
giving you something to focus on because
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I know if you like me right now anyway
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let's go so wide together
16:37
besides my legs get inside now it's like
16:44
constant drop sets up that's the the
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feeling I would explain that constantly
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drop set feeling that feeling if it's
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not that much weight not that difficult
16:57
of a movement but you did here muscle
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this game so tired lactic acid building
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up and he's struggling to continue
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you've got 25 seconds left guys 25
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seconds
17:12
if you want guys you don't have to
17:13
follow exactly along with me if you've
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got a stopwatch at home and guess you've
17:17
got phone do these to yourself okay so
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I've got nine thirty here we go
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three see I'm on here we go
17:31
maybe she'll shake off right I'll give
17:34
you myself
17:35
thirty Seconds rest and then we're gonna
17:37
get straight into the jog on the spot I
17:40
say I'll give myself in the five second
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think it in to feel like they can okay
17:45
here we go
17:45
fifteen seconds drop on the spot
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[Music]
17:52
yeah and the guys don't worry about get
17:57
your knees too high
17:58
don't worry about going too fast this is
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literally just to burn the calories just
18:03
to burn the clothes if you want to go
18:06
faster you can go faster by all means if
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you can't that's fine if you need to sit
18:12
longer rest in between the set again
18:15
take your time you don't have to follow
18:17
exactly what I'm doing
18:20
you follow along at your own time
18:23
whatever you feel comfortable with some
18:26
of you a lot of you will probably think
18:29
this is a piece of cake yeah so by all
18:32
means make it a bit harder extend the
18:34
time do what you like no gun rest okay
18:38
gonna get myself 20 seconds and I'm
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gonna get into the lunges again cool
18:43
we're getting close to a half an hour
18:46
mark now guys if I reduce the rest of it
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right let's go for lunges let's get mint
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lunges sit down
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explode up down explode off down
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[Music]
19:10
and I remember explosion go it's really
19:15
important
19:15
does he come down explode off it's just
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gonna make those muscles work just a
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little bit more than just going down and
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coming up like that so come down and
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explode it come down and Expo just
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making them work just a little bit
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harder okay I'm gonna tell you these
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squat jumps are coming up I'm not gonna
19:47
be my friend that's all right who is
19:54
ready for a lot Yeah right I got 15 the
19:59
last two times I really want to try a
20:02
name that's 15 again let's do it okay
20:06
feet shoulder by 9 come on come on guys
20:24
Keats Whitney before 11 good come on 12
20:27
core CJ come on one more
20:30
that's 16 yeah there we go okay that was
20:34
16 I need one more just in case I cut
20:37
here on
20:39
[Music]
20:44
let's give ourselves another three hours
20:47
right having 30 second dress okay and
20:52
we'll get into those paths together okay
20:54
give myself another seconds guys
21:01
remember this isn't solely just like a
21:06
car do buses or burning calories
21:09
we're working hard healthily okay let's
21:13
get into these tasks let's go
21:15
[Music]
21:31
[Music]
21:36
like a dildo would anyway okay five more
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four right sir
21:50
remember I wanted to keep this in 30
21:52
minutes let's keep a check on the timer
21:54
so we're at twenty five five minutes
21:57
what we'll do we'll have it we'll do the
22:01
squats and the squat jump that's what
22:04
we'll do if you want to keep to the half
22:06
an hour mark if you've got more time and
22:08
you'd like to extend it by all means do
22:12
a few more sets time we do the minute
22:14
squats and do the squat jumps the harder
22:17
bits okay you wandering in here I've got
22:27
the blue raspberry dc-8 two reasons
22:30
first main reason it makes my water
22:33
taste ridiculously nice second reason
22:37
gives you a steady flow of BCAAs
22:40
throughout your workout on throughout
22:41
your day which is good for a repair of
22:45
the muscles okay here we go guys
22:47
last bit for me you guys continue on as
22:50
you like here we go a minute oh my lord
22:56
my leg
22:59
[Music]
23:23
anything to take my mind off doing that
23:32
now go good here we go last bit guys
23:42
less than seconds there we go as far as
23:50
I can tell you that boy but I'm gonna
23:52
get myself for second draft and then
23:55
we're gonna get into this squat jump
23:57
again I'm gonna try and hit that 15 mile
24:02
I'll see
24:06
here we go give it stuff another oh here
24:16
we go
24:16
right well starting now in five four
24:22
three two come on
24:45
we'll team there we go that's good other
24:54
ice and then in 30 seconds time I will
24:59
do my outro is that me my legs
25:08
oh just anyway guys I just want to thank
25:14
you very much for tuning in today to
25:16
watch today's video I hope everyone's
25:20
okay I hope everyone has expected too
25:23
much but thank you very much for tuning
25:27
in to today's video my name is Tom
25:29
Johnson and this has been a leg workout
25:33
from my protein home workout series okay
25:38
so thank you very much for watching and
25:39
I'll see you again next time
25:56
you
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