Workout of the Week: Lower Body Lean Legs Circuit

8 Jun

Hey guys!  It’s time for another workout of the week!  This week, we’re focusing on legs.  Legs are one of my favorite and least favorite muscle groups to work.  I love the look of lean strong legs and some of my favorite exercises are for the legs (deadlifts and squats), but so is my least favorite exercise (the lunge)!  Ugh, I hate lunges, but I do them because they burn so good and really tone up the lower body.

Try and work your legs at least once a week or twice a week if you’re really looking to re-sculpt them.  Working the legs is like a cardio and strength workout in one since the leg muscles are such a large muscle group.  Working the muscles increases your heart rate, making you burn more calories during your workout.  Since your heart rate is raised, you’ll be breathing heavier, just like you should be while doing cardio.

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Lean Legs Summer Circuit

Warm Up:  10 minutes of cardio (running, stair climbing, biking, whatever you like)

Circuit #1

  • Sumo Squat with Side Leg Lift (repeat 8 times per side)
  • High Leg Circles (over a chair, 15 times to the outside and inside)
  • Holding Squats (1 minutes with ten seconds rest, repeat three times)
  • Heavy Smith Machine Squats (or just with heavy weight in your hands if at home, 8 reps)

2-5 minutes of cardio

Circuit #2

  • Bosu Jumping Rotating Squats (for advanced, squat and jump turning 180 degrees, 15 reps) or Bosu Squats (for beginners, 20 reps) (*if you don’t have access to a Bosu, just do regular  jumping rotating squats)
  • Walking Lunge (15-20 reps per leg)
  • Alternating Donkey Kicks and Fire Hydrant Kicks (25 of each, per leg)
  • Jumping Lunge (15 reps per leg)

2-5 minutes of cardio

Circuit #3

  • Deadlifts (heavy weight, 8-10 reps)
  • Hamstring Ball Curl (15 reps)
  • Bridge with weight (25 reps with the last five holding for 30 seconds each)
  • Speed Skaters
  • Calf Raises (until they burn, once they burn at a 9 our of 10, do 15 more)

2-5 minutes of cardio

Repeat each circuit twice, three times if you’re brave and don’t forget to add in the cardio bursts between the circuits.  It will really help rev up the metabolism even more and torch more calories!  Smile

 

*Remember to  consult with your doctor before trying out a new exercise program.  Also, if you are unfamiliar with any of the above exercises, please don’t hesitate to ask me or ask a personal trainer at your local gym to should you the proper way to execute the move.

Like always, have FUN!

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Having trouble getting motivated?  Check out the leg inspiration below!

Carrie Underwood not only has a great voice, she has great legs as well!

Jennifer Aniston, love her and her toned legs!

Cameron Diaz brings sexy back in her short dress showing off her long and lean legs!

Now what are you waiting for?  Lets work the legs!

 

Questions:

  • Which celebrity do you think has the best legs?
  • Which do you prefer, squats or lunges?

 

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5 Responses to “Workout of the Week: Lower Body Lean Legs Circuit”

  1. Amy June 14, 2012 at 12:13 pm #

    Great leg routine. I love squats and plyo for legs.

  2. La. June 15, 2012 at 8:16 am #

    I truly hate lunges. I always end up with sore knees! But squats, love those?

  3. HollieisFueledByLOLZ June 16, 2012 at 5:18 am #

    I want to tone my legs for sure. I know lunges and squats are the key but it’s so hard to stay motivated!

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