At Home Circuit Training Workout - Lower Body

Complete each move or exercise for 15 reps. Complete two more times for a total of three circuits. Rest for 90 seconds in between each circuit.

1.    Bodyweight Walking Lunges

·         Form:

o   Keep your core engaged, torso tight, chest lifted, and shoulders relaxed

o   Bend your knees, lowering your body toward the floor

o   Both legs should form 90-degree angles

·         Targets: quads, hamstrings, glutes

2.    Bodyweight Squats

·         Form:

o   Keep your core engaged, back flat, chest lifted, and shoulders relaxed

o   Legs hip width apart

o   Toes slightly turned out

o   Back and down

o   Knees do not go in front of the toes

o   90-degree angle

·         Targets: quads, hamstrings, glutes, hamstrings

3.    Pulse Squats

·         Form:

o   Standard squat form

o   Instead of coming straight up, only come up half way, then lower back down (pulsing)

·         Targets: quads, hamstrings, glutes, hamstrings

·         Goal: maximize fatigue

4.    Jumping Jacks

·         Form: legs wide and the hands touching overhead, returning to a position with the feet together and the arms at the sides

·         Goal: cardio

5.    Bulgarian Split Squats

·         Form:

o   This is a unilateral or single-leg squat using a bench or chair

o   In a forward lunge position with lower until your front thigh is almost horizontal or 90-degree angle, keeping your knee in front of your toe

·         Targets: quads, hamstrings, glutes, calves

6.    Sumo Squats

·         Form: wider than hip width apart with your feet angled significantly outward

·         Targets: inner thigh, quads, hamstrings, hip flexors, calves

7.    Sumo Squat Pulses

·         Form:

o   Sumo squat form

o   Instead of coming straight up, only come up half way, then lower back down (pulsing)

·         Targets: inner thigh, quads, hamstrings, hip flexors, calves

·         Goal: maximize fatigue

8.    Burpees

·         Form: begin with a squat, kick feet back, complete push up, return to squat, and then end with a jump

·         Goal: Cardio

9.    Fire Hydrants

·         Form:

o   Keep the core engaged with belly drawn into your spine and back flat

o   One leg bent at 90-degree angle with other leg lifted out to your side and stopping at hip height

·         Targets: core, glutes (medium, maximus, and tensor fascia latae)

10. Donkey Kicks

·         Form:

o   On your hands and knees, hands are facing down and in line with your shoulders

o   Lift one leg towards the ceiling (kicking)

·         Targets: core, glutes

11. Superman

·         Form:

o   Lie face down on a mat with your arms stretched above your head (like Superman)

o   Raise arms and legs about 5 to 6 inches off the ground, then return to neutral spine

·         Targets: core, lower back

Don't forget to stretch! Have a great evening!

Until next time,

Ashley