I’m still in Vancouver (and seriously excited about the Adele concert tonight), but I wanted to make sure I still have posts going up while I was gone. Today psot is a lower body circuit workout. Enjoy!
Step ups Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Body weight Squats With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.
Alternating forward lunges Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 60 seconds.
Skaters With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.
Donkey kicks Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat wit the right leg.
Alternating curtsy lunges Similar to a backward lunge, if you’re stepping back with your left leg, instead of keeping it to the left of your right leg, you bring it to the right side, so that it crosses the right leg behind you.
High knees Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.
Sumo squats Similar to body weight squats, the movement is the same but your feet are wider apart. Make sure your knees follow your feet, and move outwards and forwards instead of just forwards.
Wall sit Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so you’re staying in this position for the entire time.
Alternating side lunges Similar to the forward lunges, side lunges require that you step out to the side instead of forward. Step out to the left first, and then the right.
Mountain climbers Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up. An easier modification is to use a chair to put your hands on.
Looking for more workouts? Check out my Workouts page.
As always, check with a doctor before beginning a new workout program. Honor your body and modify as needed.