Leg Home-Workout | 20 min | no equipment

The ultimate leg workout for at home including high intense exercises without breaks for a massive fat burn is online.

Finally I can announce having my first lower body workout without any needs of equipments on my Youtube Channel. You can easily add it in your weekly routine for example before the push or pull workouts or even instead of running the whole 10km doing only 5km running + the leg workout on Youtube.

What is special about my workout?!

Same as the other workouts I have combined strength and high intense exercises to speed up your heart rate but also get strength to hold and build muscles. Its the perfect mix for me to achieve a healthy body shape.

What else is important?

Beside just working out the food routine is almost more important than the workouts. On my fitness blog you will find more about my food routine. Always stay fit and eat healthy food.

Also its very important to stay consistent with your workouts. Consistency is the key for your success. Motivational thoughts on my Self-education Blog.

 

If you have any questions, feel free to email me. I will upload more YouTube videos in the near future, so it makes sense to subscribe to my YouTube account and for daily news follow my Instagram Account. 

 

Down here you will find the Link for the ultimative 20min LEG WORKOUT! HAVE FUN!!!

My Fitness Routine – by fabianxarnold

Welcome back for a new blog post. Finally I will write down my fitness routine many of you had asked for.

Before I start telling you more about my fitness routine I will speak about my goal in fitness. That’s the most important thing. Without to know your goal you can’t work out the right way.

 

What is my goal in fitness?!

My goal in fitness is not to become bigger! Because of modelling I have to stay slim and shredded. If I become too big I would be a fitness model and wouldn’t get work as a fashion model. Because I’ve been working out since 6 years I have enough muscles and don’t need to gain more. So basically I will just stay as I am but more shredded. 

How do I achieve my goal?

The easiest way for that is to count calories. I always try to stay in a daily calorie deficit. That means I burn more calories than I eat/drink.

Example: 3500 cal burned – 2700 cal food/drinks = 800 cal deficite

How do I count the calories I burn?

There are two ways your body can burn calories: Active and Passive.

Active means you do sport or work out. So your body will burn the calories because you are moving. I count those calories with my Smartwatch.

Passive means the calories that your body needs to keep your body alive, for example as energy for your heart, brain and so on. Every day is very similar. You can track that with your Smartwatch or you can calculate it online. Unfortunately I didn’t find a good calculator because they are all just using age, weight and height without using personal data like a smartwatch!

The total calories you burn today is the addition of active and passive calories.

Example: 2000 cal passive + 1400 cal active = 3400 cal total

How do I coun’t the calories I eat/drink?

There are many apps on your smartphone where eyou can track the food and drinks you have. I use “My Fitnesspal” and im really happy with that.

You can scan the barcode or type in whatever you eat or drink. It will show you the calories and also the makros (Carbs, Protein and Fat).

I will tell you more about what I eat and drink in the next blog post.

 

What is my workout plan?

To be honest I don’t have a proper plan right now that says I go on these days and those days are off. Because in modelling every day is different so I plan every week different. My goal is to burn 1400 Cal active and to move more than 10 km per day.

I try to do sport 5-6 times a week, 2 times I go for a run and 4 times to the gym. When I go for a run I try to get at least 9km.

My Gym Plan:

I normally do Push, Pull, Leg.

That means one day I train all the muscles I need to push (chest, shoulders and trizeps), on the other day I train all the muscles I need to pull (back, neck, bizeps) and on the last day I train legs.

I train Abs every 3 days for like 20 minutes (Sit-ups, Planks, …).

When someone ask me how many reps I do I just answer that I’m not counting my reps. I train until my muscles are burning.

 

1. Push-Day

Warm-Up-Run 5 min

Chest (4 exercises):

  • Benchpress Barbbell flat (5 sets)
  • Benchpress Dumbbell incline (3 sets)
  • Chestpress Machine decline (3 sets)
  • Flyings (4 sets)

Shoulders (3 exercises):

  • Shoulderpress (3 x Superset)
  • Shoulder Side raises (3 x Superset)
  • Battle Rope (5 x 30 sec on / 30 sec off)

Trizeps (1 exercise):

  • Cable Trizeps extension (4 sets)

 

2. Pull-Day

Warm-Up-Run 5 min

Back (5 exercises):

  • Lat-Pull wide (4 sets)
  • Lat-Pull close (3 sets)
  • Back-Row wide (4 sets)
  • Back-Row close (3 sets)
  • Lower Back (5 sets)

Neck (2 exercises):

  • Back-Shoulders-Raises (3x Superset)
  • Neck with Dumbbell (3x Superset)

Bizeps (1 exercise):

  • Bizeps-Curls (4 sets)

 

3. Leg-Day

Warm-Up-Run 10 min

  • Squats (5 sets)
  • Lunges (3 sets)
  • Leg extensions (3x Superset)
  • Leg curls (3x Superset)
  • Leg press (3 sets)
  • Calves (4 sets)

 

Its important to say: Everyone is different! Not only because you are working out like me, means you will look like me. Every body works different and also food is almost more important than the sport sessions.

My next blog post will be about my food routine.

I hope you liked this blog post?! If you have questions, feel free to ask me! I will answer everything and if you have suggestions on what to write in my next blog post, please tell me! 🙂

Otherwise, check out my Instagram account!

Best regards

Fabian