Lower Body Super Circuits

Equipment Needed: Weighted Objects (water bottles, household objects or dumbbells)

Format: Perform each move for the prescribed time and repeat for 3 rounds

CIRCUIT ONE:

Move 1: Fire Hydrant to Leg Extension Series (0:45-1:00 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged. 
• Keeping your knees bent, lift your left leg out to the side, initiating the movement with your left glute. Repeat for 15 repetitions. 
• Then, drop down to your right elbow, straighten your left leg out to the side and perform 15 straight leg lifts.
• Do all reps on one side and then switch sides and repeat on the other side. 

Move 2: Single Leg Hip Thrusters (8-12 each side)

• Position your back on an elevated surface (couch or chair). The edge of the surface should be at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Straighten your right leg to be parallel to your left. (Optionally, you can add a weight to your left hip crease.
• Drop your hips down toward the floor and then press back up by driving through your left heel to lift your hips to the ceiling, squeezing your glutes and keeping a tight core.
• Drop your hips back down toward the floor with control and repeat. Perform all reps on one side before switching.
• MOD: Perform this on the ground rather than an elevated surface or do this with both feet down rather than single leg.

Move 3: Plie Star Jumps (0:30)

• Stand with your feet slightly wider than hip distance apart, core engaged.
• Perform a squat by shooting your hips back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up, engaging your core.
• Power up through your heels and jump up bringing your arms overhead and your legs out to end in a star position.
• Land softly on the balls of your feet and repeat.
• MOD: Use a chair or box to help cue you with good form in your squat so you’re not loading all your weight forward, or bending at the waist. As you’re beginning, do full body extension instead of jumping for a lower impact version.

CIRCUIT TWO:

Move 1: Deadlifts (8-12)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back.
• Drive through your heels to come to standing and squeeze your glutes at the top.

Move 2: Reverse Lunges (8-12 each side)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• As you stand up, power through your front heel and bring your back foot to meet your front foot as you come to standing.
• Repeat with your left leg and alternate back and forth (ensure your knee is not shooting out over your toe and maintain an upright chest). 
• MOD: Hold on to a chair or wall to help stabilize.

Move 3: Skater Lunges (0:30)

• Begin in a standing position with your core engaged and chest upright.
• Perform a curtsy lunge by stepping your right foot back behind you and over to the left as your left knee bends behind you and reach your right hand down to touch the ground.
• As you stand up, power through your front heel and hop or step laterally (sideways) to switch legs. Alternate back and forth for the prescribed time.
• MOD: Take the hop out or do alternating reverse lunges.

References:

1. Willis LH et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults”. Journal of Applied Physiology. December 2012. Web. https://www.ncbi.nlm.nih.gov/pubmed/23019316