Lower Body Circuit Workout
Wednesday, 27 March, 2019

Lower Body Circuit Workout

Your lower body workout doesn’t need to be hard or complex in order to be effective. Here we share our favourite lower body exercises that you can perform at home or in the gym as part of your leg day routine.

  

  

Follow these quick tips before you get started:

  1.  Warm up! A very important part of your training that should last 5 to 10 min.
  2. Try to choose weights that are heavy enough to feel a deep burn.
  3. Breathing during each exercise is crucial for delivering the oxygen our bodies need, so be sure to b-r-e-a-t-h-e!
  4. Cool down! Take 5 to 10 minutes to perform some post workout stretching.
  5. Perform two to three sets of 15 reps of each exercise for two to three times per week.

   

Weighted bridge:

 

  1. Lay on your back with your knees bent, ensuring your feet are under your knees and your feet are flat.
  2. Place a weighted disk on your pelvis, holding with both hands.
  3. Raise your pelvis to create a straight line from your knees to shoulders.
  4. Keeping your core muscles tight, squeeze your glutes and hamstrings, hold for a few seconds before slowly lowering your pelvis to the start position.
  5. Repeat for your desired number of repetitions.

  
Targets: Glutes, Hamstrings, Quads, Abdominals

  

Walking lunge:

  1. Stand upright with feet together and back straight, holding a dumbbell in each hand.
  2. Extend your left leg forwards to a full stride, lower your right knee to the floor maintaining your balance, then drive back up using both legs.
  3. Repeat this movement with your right leg and so on.

 
Targets: Glutes, Hamstrings, Quads

   

Kettlebell step-up:

  1. Stand upright with feet together, holding a weight in each hand.
  2. Driving with your right leg, step up onto the step.
  3. Driving with you right leg, step back down to return to the starting position.
  4. Repeat this movement driving with your right leg for 15 reps, before alternating to drive with your left leg for 15 reps to ensure a balanced workout.

 
Targets: Glutes, Quads, Hamstrings

   

Bridge:

If you are new to this exercise then you should begin with your legs angled at 45 degrees. As your strength improves, you should use a more open leg as this will your glutes and hamstrings a lot harder.
  

  1. Lay on your back with your arms by your side and knees bent, ensuring your feet are under your knees and your feet are flat.
  2. Raise your hips to create a straight line from your knees to shoulders
  3. Keeping your core muscles tight, squeeze your glutes and hamstrings, hold for a few seconds before slowly lowering your pelvis to the start position.
  4. Repeat for your desired number of repetitions.

  
Targets: Glutes, Hamstrings, Quads, Abdominals

Share This:

Keep Reading

Men's Health: Eat Fat, Get Fit

Essential fats Omega 3 and Omega 6 play a key role in improving energy levels, stamina, performance, recovery, healing and fat loss. They are essential for everyone on the track and in the gym. Healthy fats are not only a health requirement for every man, but also for every woman and child, the young and elderly. Essential fats may improve brain function, skin condition, digestion, cardiovascular health, immune function, joint function and general health.

Gut Health And Female Hormones

Mastering hormones at every stage of life: teens, new mums and menopause. Your gut health is vital to your overall health. The health of your digestive system is especially connected to your hormone levels. At every stage of life your hormonal situation will present new challenges.

10 Ways To Support Gut Health On The Go

Stomach and digestive issues can ruin your day. It is important to your overall health and well-being that you keep your gut healthy.