Lower Body Circuit Blast

Use this lower body circuit to get a quick workout targeting all of the muscles in your hips, butt and legs.

What You Need for this Workout

You will need a barbell for the first move, although you can use dumbbells instead. For the others, you will use dumbbells and an exercise ball. You may want to have an exercise mat for the floor moves. You can do this workout at home or at the gym.

Instructions for the Lower Body Circult Blast

  • Begin with a warm up of light cardio, such as treadmill, elliptical or exercise bike. This will get your blood moving and will also warm up your lower body muscles.
  • Perform each exercise one after another with little or no rest. This will help maintain a higher heart rate through the workout.
  • Beginners, perform 1 set of 12-16 reps of each exercise, one right after the other, for one circuit.
  • Intermediate/Advanced, perform 1 set of 10-16 reps of each exercise, one after the other, for 2-3 circuits.
  • Use heavy enough weight so that you can ONLY complete the desired number of reps

1
Deadlift

Paige Waehner

Stand with feet hip-width apart, knees slightly bent. With back flat, shoulders back and abs in, tip from the hips and lower upper body as far as your flexibility allows. Raise up, squeezing your glutes. Keep the bar or weight close to legs throughout the movement. Can be done with barbell or dumbbells. Targets: glutes, hams and lower back.
 

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2
One-Legged Deadlift

Paige Waehner

Step left foot back and rest lightly on the toe for balance as you tip from the hips with a flat back.  Lower the weights as far as you can without rounding the back and push back to start.  Repeat for all reps and switch sides.  Targets: glutes, hams and lower back.

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3
Squat

Paige Waehner

Stand with feet hip-width apart, feet a few feet in front of the Smith bar. Lean back and set bar on shoulders keeping abs in. Bend knees as though sitting in a chair (stop at 90 degrees), keeping back straight, abs in. Keep knees behind toes. Targets: glutes, quads, hams and calves. 

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4
Plie Squat

Paige Waehner

Hold weights above shoulders or on upper thighs and stand with feet wider than shoulders, toes at 45 degree angles. Keeping knees in line with toes, slowly lower into a squat. Back straight, abs in, knees behind toes. Targets: quads, glutes, hams and inner thighs.
 

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5
Lunge on the Ball

Paige Waehner

Place one foot on top of a ball behind you (do not use the ball if you're not comfortable with this move!) and bend knees and lower into lunge position, keeping body erect and abs in. Make sure the front knee stays behind the toe.  Push through the front heel, squeeze butt and slowly lift up to starting position. Hold onto a wall for balance if needed. Targets: hams, glutes, quads and hip flexors. 

6
Hamstring Roll

Hamstring Roll on the Ball. Paige Waehner

Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don't sag). Targets: abdominals, back, hamstrings 

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