20 MIN LOWER BODY | Isometric Hell - Killer Quad Workout

Many of the positions look funny, but they are effective for working different parts of the lower body without using weights/equipment to do so

All the movements are based on different FOOT POSITIONS, you can find an explanation at the end of the video 20:29

VARIATIONS:

EASY
Only do the first 20 seconds of each 1-minute cycle, then rest until the next cycle begins. For a bonus, do the entire final minute without stopping. Do this version if you rarely work legs

INTERMEDIATE
Do the first 40 seconds of each 1-minute cycle, then rest until the next cycle begins. For a bonus, do the entire final minute without stopping. Do this version if you work legs regularly but can't quite handle an intense burn yet

DIFFICULT
Buckle up and do the whole workout. Do this version if you think you have the minerals to handle a lot of pain

I've always been a big fan of isometric/plyometric based workouts for building tolerance in my sport, and because there's a good amount of research suggesting this format promotes hypertrophy, I wanted to share a follow along for you to try. I didn't lift weights throughout my career, so between skating and workouts like this, that's where the legs came from

Tabata Interval Format:
0:00 Intro

Feet Straight | Shoulder Width
0:20 Calf Raises 20s
0:40 Static Hold 20s
1:00 Static Pulse 20s
1:20 Rest 30s
Feet Open | Shoulder Width
1:50 45 Hops 20s
2:10 Static Hold 20s
2:30 Static Pulse 20s
2:50 Rest 30s
Feet Open | Shoulder Width
1:50 45 Hops 20s
2:10 Static Hold 20s
2:30 Static Pulse 20s
2:50 Rest 30s
Feet Straight | Wide Stance
3:20 Calf Raises 20s
3:40 Static Hold 20s
4:00 Baby Hops 20s
4:20 Rest 30s
Feet Open | Wide Stance
4:50 45 Hops 20s
5:10 Static Hold 20s
5:30 Static Pulse 20s
5:50 Rest 30s
Feet Straight | Shoulder Width
6:20 Calf Raises 20s
6:40 Static Hold 20s
7:00 Baby Hops 20s
7:20 Rest 30s
Feet Open | Shoulder Width
7:50 45 Hops 20s
8:10 Static Hold 20s
8:30 Static Pulse 20s
8:50 Rest 30s
Feet Straight | Wide Stance
9:20 Calf Raises 20s
9:40 Static Hold 20s
10:00 Static Pulse 20s
10:20 Rest 30s
Feet Open | Wide Stance
10:50 45 Hops 20s
11:10 Static Hold 20s
11:30 Baby Hops 20s
11:50 Rest 60s
Feet Straight | Left Lunge
12:50 Calf Raises 20s
13:10 Static Hold 20s
13:30 Static Pulse 20s
13:50 Rest 30s
Feet Straight | Right Lunge
14:20 Calf Raises 20s
14:40 Static Hold 20s
15:00 Static Pulse 20s
15:20 Rest 60s
Feet Straight | Wide Stance
16:20 Calf Raises 20s
16:40 Static Hold 20s
17:00 Baby Hops
17:20 Rest 30s
Feet Open | Wide Stance
17:50 45 Hops 20s
18:10 Static Hold 20s
18:30 Static Pulse 20s
18:50 Rest 30s
Feet Open | Shoulder Width
19:20 45 Hops 30s
Feet Open | Wide Stance
19:50 45 Hops 30s
20:29 Explanations