While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We’re all handling the challenges of social distancing and self-isolation differently—but that doesn’t mean that we have to go it completely alone in every sense.
At Men’s Health, we’re using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we’ve done our best to provide as many at-home workout options as possible. But that’s just the start. We’re also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.
Men’s Health fitness director Ebenezer Samuel, C.S.C.S., creator of the New Rules of Muscle program, hosted the latest session. If you’re trying to follow along at home, you’ll need some equipment—but don’t worry if you don’t have your own personal gym at your disposal. All you need for this killer leg day workout is a surface for elevated squats and some type of load.
“It doesn’t matter what that is,” says Samuel. “Obviously, that’s going to be kind of based on what you have at your house. I tend to recommend a gallon of water—just something.”
Doing the exercises with a load is more effective than moving with just your bodyweight because you’ll be tasked with maintaining some level of core responsibility while you work, according to Samuel.
The session is also designed to get you out of just one plane of movement, introducing lateral exercises into your repertoire.
Ebenezer Samuel’s Multi-Plane Leg Home Workout
Warmup
Standing Slow Buttkicks and Knee Hugs – 1 minute
Spider-Man Lunge to Alternating T-spine Rotation – 1 minute
Hip 90-90s – 1 minute
Superset
Repeat for 3 rounds
Single-Leg Glute Bridge (R) – 30 seconds
Pulse Bulgarian Split Squat (R) – 30 seconds
Single-Leg Glute Bridge (L) – 30 seconds
Pulse Bulgarian Split-Squat (L) – 30 seconds
Step Through Squat Flow Series
Set 1
Squat Hold – 45 seconds; 30 seconds rest
Set 2
Reverse Lunge to Squat Hold – 45 seconds per side; 30 seconds rest
Set 3
Mixed-Style Reverse Lunge to Squat Hold – 45 seconds per side; 30 secs rest
Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you’ve missed? Check out the whole collection here.
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Want some more workouts from Samuel? Check out his New Rules of Muscle program on All Out Studio.
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