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The 5×100 Legs & Abs Bodyweight Workout Blast From Home!

DisclaimerThe information presented by Bald Brothers is purely for informational purposes only. Any opinions on medical matters are purely the authors’ opinions, and do not represent that of any medical professional. It is your responsibility to evaluate your own medical or physical condition before using any of the information presented. By voluntarily undertaking any of the exercises displayed on this post, the user assumes the risk of any resulting injuryThis post may contain affiliate links.

I just completed this awesome legs & abs bodyweight workout, and I suggest you give it a try too!

Legs & Abs Bodyweight Workout 2

This workout requires no equipment, can be done from home and will get your heart racing to sky high levels.

I’ve been playing around with various bodyweight workouts over the last few weeks and just did this routine, which focusses on legs and abdominal muscles only.

This workout is a burner and I am sure you will enjoy it.

What we will be doing:

This legs & abs bodyweight workout consists of 5 sets of 5 different exercises where we will be doing 100 repetitions of each exercise in total.

There will be a 15 seconds rest in between each set. Try and make sure you rest no longer than 15 seconds (you only cheating yourself!).

The whole workout should take you no longer than 20 minutes to complete.

If you have been working out for a while and are comfortable with most of the exercises in this workout, then you should aim to go for less than 15 minutes!

If not, then go as hard as your body allows you to, and take the required breaks.

The 5×100 Legs & Abs Bodyweight Workout

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This routine doesn’t include a warm up.

Please ensure you do 5-10 minutes of warming up so that you prevent injuries and muscle stiffness from occurring.

Legs & Abs Bodyweight Workout

I’ve put together a good workout routine focussing on your lower body and core. It shouldn’t take you more than 20 minutes to finish.

Exercises: Body squats, lunges, abdominal flutter kicks, jumping lunges, flutter kicks to squat.

Below I have put together quick instructional videos to make sure your form is correct.

Body squats:


Flutter kicks:

Jumping lunges:

Flutter kick to squat:

The entire workout will take no longer than 20 minutes to complete (keep a timer or your phone nearby for your 15 second rest periods in between sets).

What you’ll need: you will simply need your bodyweight and enough floor space to fit the length of your body into.

What you’ll do: Do 20 repetitions of each of the 5 exercises and then rest for 15 seconds. Then repeat the process 4 more times for a total of 5 sets.

So you’ll be doing 20 body squats, 20 lunges, 20 flutter kicks, 20 jumping lunges and 20 flutter kicks to squats. 15 Seconds rest. 5 Sets in total.

Legs & Abs Bodyweight Workout

In total you will be doing:

  • Body Squats: 100
  • Lunges: 100
  • Flutter Kicks: 100
  • Jumping Lunges: 100
  • Flutter Kicks To Squats: 100

Warm Down & Stretching

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I highly recommend dedicating 10-15 minutes of stretching and warming down after your workout.

A slow jog or walk combined with stretching is highly effective.

Your muscles will recover quicker and get much stronger.


This workout is tough, will get your heart rate going and the sweat will be dripping, but your leg and ab muscles will get much stronger in the process.

Make sure you focus on technique and breathing.

Good luck and have fun!