Happy 4th of July to my American readers! I hope you're able to spend some time outside with your family and friends today. I have such good memories of celebrating Independence Day with my grandparents in New Jersey as a kid.
Today I'm sharing a lower body circuit workout. The only equipment needed for this workout are dumbbells and a step, so if you have those things at home you can do it there, or at a gym. The idea is to do each move for 45 seconds before doing the next one. Try not to rest until you reach the end of the circuit. Once you feel sufficiently recovered, repeat it for a total of 3 or 4 times.
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.
Dumbbell deadlift // With feet hip width apart and a dumbbell in each hand, standing straight up. Using your glutes, slowly bend at the hips so that the dumbbells are mid shin in front of you. Again, using your glutes, stand back up. Repeat.
Dumbbell lunge // 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 45 seconds.
Bodyweight squat // 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.
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.
Side shuffles // Stand with feet hip width apart and knees bent so you're slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.
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.
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.
For more workouts, be sure to check out my workouts page.
Check with your doctor before beginning to workout. As always, remember to honor your body and modify this workout as needed.
My name is Fiona and I'm a CSEP certified personal trainer, yogi, soccer player, and foodie (baking is my thing) living in Calgary. Thanks for visiting Get Fit Fiona. I hope you enjoy the sneak peek into my life and the workouts and recipes that I share.