Workout Details

  • Duration: 36 Minutes
  • Calorie Burn: 288-450
  • Difficulty: 5/5
  • Equipment: Physio-Ball
  • Training Type: Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Lower Body,  Core

Bodyweight Workout for Mass - Core and Leg Workout without Weights

Not everyone wants to build muscle mass, but for those who do want to build size and strength it can be a very time consuming and difficult venture that can have unwanted negative side effects if done improperly.

Not having a clear and well built routine to follow can at the very least slow your progress, but when mass building routines are not implemented properly or not built well to begin with, you can actually end up with muscle imbalances that can have lasting negative effects not only on muscle shape but posture and range of motion, ultimately lowering your quality of life.

The task of creating a well-rounded mass building routine becomes even harder when you don’t have access to a gym and have little in the way of home equipment and that is exactly why this routine was built. It can be done with little equipment, most of which you can find around your home (or even make at home) and it still focuses on a balanced approach to mass building for your lower body.

This routine focuses not only on the legs but also the core muscles, giving you a comprehensive plan to strengthen and build everything from the base of your rib cage down. This program is designed to be completed three times straight through and we suggest doing a medium intensity warm up of around 10-20 minutes of cardo before you begin.

Because the program is intended to tear muscle fiber to increase muscle size, we suggest not doing it more than three times per week but no less than two times per week. You need to tear that muscle fiber to make it grow, but you also need to give it adequate time to repair itself before ripping it again otherwise you will actually slow down your progress. Listen to your body and if you are still sore from the last time you did this workout then take another day or two to completely heal before doing it again. This is best to do in conjunction with an upper body routine so that you can workout your upper body on the days that your lower body is sore and vice versa.

Here is a run down on what each one of theses exercises targets.

Pistol Squats (Single Leg Squats): This exercise effectively isolates the left and right legs causing one leg to do 100% of the work in lifting your bodyweight. It focuses on the butt, quadriceps, and hamstrings.

Ball Leg Curls, Single Legs: This motion focuses primarily on the hamstring but also engages the butt, hip, calf, and core muscles for stabilizing.

Side Plank with Leg Raises: This motion uses core muscles to stabilize while primarily focusing on the outside thigh.

Inside Thigh Plank with Hip Raises: This motion also uses the core for stabilization but focuses instead on the inner thigh.

Single Leg Balancing Calf Raises: Though this exercise may look easy it is far from it as you have to move very slowly to maintain balance, causing the calf muscle to have to do 100% of the work instead of using the elastic rebound from the Achilles tendon.

Physio Ball Hyperextension Crunches: This motion allows you to train a larger range of motion than with traditional mat exercises but you have to anchor your feet with something as your center of gravity will cause you to roll over backward if you aren’t anchored.

Physio Ball Back Extensions: This is a great way to safely train your lower back as the ball offers support as you round forward.

Pilates Side Hip Raises: This motion effectively targets the obliques, forcing them to work though a full range of motion that is not common for most oblique mat exercises.