Lower Body Circuit

Lower Body
10 repetitions of each exercise
Rest Period:
30 seconds max
Main muscles worked:
Legs and Glutes

Does the end of summer still have your schedule packed and on the go? The most common excuse I hear from people about why they don’t stick to a regular exercise routine is not enough time in their day, or maybe they block out an hour after work to get to the gym but then things come up and you don’t want to miss out so you use the reasoning of “I’ll get it done tomorrow”….sound like you?

If you know how to pick the right types of workouts for you and your schedule, there’s no reason not to get in some form of exercise at least 3-5 times a week. When I’m on the go and hardly have time to make it to the gym, or not at all, my go-to is a quick but effective muscle building/fat burning circuit.

This week I’m going to show you guys how you can get a great leg and glute workout in from anywhere, with little to no equipment and it’s only 10 minutes! In this circuit you’ll get a little of everything for an overall calorie torching session. It includes one big compound movement, to engage the body from head to toe, a plyometric movement to really amp up the metabolism and burn fat, and some accessory movements to really round out the muscle group we’re focusing on.

  1. Fire hydrants. (Accessory work)
    • Start in a table top position on all fours. Abduct one leg away from your body, giving your medial glute (the side of your hip) a good squeeze (think of it as trying to bring your knee as far away from your midline as possible).

  2. Glute kickbacks. (Accessory work)
    • Find a wall or object to stabilize yourself standing up. Slightly bend at the hips and kick one leg back, lifting your foot to the ceiling as high as you can, pause and squeeze at the top, then slowly lower back down.

  3. Sumo Squats. (Compound movement)
    • Wide stance, slightly past shoulder width, with feet pointed outwards.
    • Hinge at the hip and squat to parallel.
    • Explode through the movement back to standing position and squeeze your glutes.

  4. Narrow stance to wide stance jump squats. (Plyo work)
    • Start with feet in narrow stance (together).
    • Squat down to parallel.
    • Explode back up but jump, landing with your feet in a wide stance, repeat going down into a squat. Keep the movement as fluid as possible.

For this circuit I did 10 reps of each exercise, then repeated through the list. Set a stopwatch for 10 minutes and keep repeating until times up with as little rest as possible.
For an added challenge pick something with weight to hold during the sumo squats, I grabbed a 5 gallon jug that was sitting around, get creative and use what you have!

For more great tips, follow @missfit_lyss on Instagram

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