Yo,

i just wanna get my legs trained and all that. You know some efficient exercises without any equipment that I can do at home? Beside that, I'm gonna start jogging again. Not too much, just a little bit. I just need to get constancy at the beginning. How often in a week and how long should I run? Does running even affect the muscles in my legs? Does it help to get my legs trained?

Thank you.

Won't really add muscle mass just running but will definitely shape/ tone your legs . Find some heavy s*** in ur house and squat it

Thanks for the fast answering!

Yeah, probably gonna start squating without weight.

You gotta do squats /deadlifts bruh

I dont have any good equipment tho and Im not planning to go to the gym.

Look around online, im sure there are plenty of effective routines around

Sure, just thought that maybe there are some other dudes around here, that wanna get their legs in shape.
So they can share their experience and knowledge.

Why wont you consider joining a gym? Monetary reasons?

Here you go OP I got you

lmgtfy.com/?q=leg+workouts+at+home&pp=1

squats and oats baby.

I just dont like the environment - stuffy air.
I prefer working out in mother nature or in my house where I can workout in peace and dont have to endure all these posers.
And yes, I dont wanna spend money making my body healthier.

Just came back from a running session.

Did not work out that well (surprise, surprise).
Definitely felt that 2 year abstinence and cigarette consume.

My lung almost collapsed. I made the mistake that I ran too fast in the beginning and then I couldnt even get enough air to breath in the end.

At home I was doing some squats. Legs and thighs feel tired now.

I need to keep on going. Everyday a little bit. Step by step.

Status quo:

I want to keep you guys updated and hopefully soon I will feel and see a progress.

Stay tuned.

Do wallsits as well and honestly get yourself to a gym if you want real improvement

stuff like that's not really going to put on muscle or mass. Maybe at first you will gain a little or you might get a little more toned, but actually putting on mass is about gradually increasing the weights you use while working out

like everyone else is saying you need an actual gym to really do a leg workout

the running just gonna challenge your cardio hard as f*** because of your smoking

id suggest walking up and down the stairs

and if the park has some long stairs those would work awesome as well

and when u get access to the gym the stairmaster and obviously barbell squat

your legs are also disgusting as f***

no offense

Obviously. I was taking into account his adamance to not join a gym

Definitely worth investing in some dumbbells at least tho. Can do squats/lunges/deadlift variations not to mention upper body stuff

You dont want feet pics? I can send.

Squats will do the trick mate.

All you need is a barbell really. You can find one for cheap. Squatting without weight is ok but obviously you’ll get better results with weight

I dont mind

Are you comfortable with me selling your feet to beta males on reddit with your permission

Find the heaviest things you can in your house and squat them