This strength focused workout uses heavier weights to help build lean, calorie torching muscle in your lower body. You will need a set of dumbbells for this workout, and be sure choose the weight that is right for you. We’re going to be doing 3 sets of these moves, and if you can get through all 3 sets of the circuit without fatigue, it may be time to increase your weight.
If you are just starting out, or don’t have dumbbells handy, feel free to use just your bodyweight or weighted objects such as 16 oz. water bottles to add extra resistance when you are ready.
After you’ve completed the warm up, do this circuit 3x through in total. Try to get through it without taking more than 15 seconds of rest in between moves to keep your heart rate elevated, burn more calories and build strong, sexy legs.
Do this circuit 1-3x per week (allowing between 24-48 hours in between strength workouts for your legs to rest and recover) for best results.
Watch the video for moves demonstrations and form tips.
Warm Up: Bodyweight Squat Series
Basic Squats (8 reps):
Start standing with feet hip-width apart, arms reaching down by sides, palms facing in. Squat, pushing your hips back as you bend your knees, keeping your knees tracking over your toes and reaching your arms forward at shoulder level.
'Y' Squats (8 reps):
Do another set of 8 squats but raise arms overhead into a ‘Y’ shape, with palms facing front, arms remaining overhead as you stand.
'Y' Squats w/Alternating Knee Lift (8 reps):
Do a final set of 8 ‘Y’ squats, arms moving from a ‘Y’ and then pull arms down by sides, palms facing in as you stand back up and lift your right knee up to hip height. Repeat, and lift left knee. Do this 8x alternating knee lifts.
Deadlift Squat (12 reps)
Stand with feet hip-width apart, with a dumbbell in each hand, palms facing in, at the front of your thighs. Squat as low as you can, keeping your knees behind your toes, eyes front and chin slightly in to chest. As you squat, ‘bow’ forward with your upper body, reaching dumbbells over your toes, and keeping your back straight. Push evenly through feet and stand back up with a flat back, focusing on squeezing your lower back and glutes to bring your body all the way back to starting position. That’s one rep. Repeat 12x total.
Alternating Curtsey Lunges (24 reps)
Stand with feet hip-width apart, with a dumbbell in each hand, palms on the outside of your thighs. Take a step to the left, and cross your right foot behind you on an angle, bending both knees about 90 degrees. Hinge forward as you lunge, with your torso keeping your back straight, reaching dumbbells towards the ground on either side of your front leg. Return to standing position, and step to the right, crossing left leg behind and repeat lunge. Do this, alternating legs, for 24 reps.
Alternating Front Reach Lunge (24 reps)
Stand with feet hip-width apart, with a dumbbell in each hand, palms on the outside of your thighs. Step right foot forward about a stride’s length in front of you, and bend both knees until front thigh is parallel to the floor, keeping knee behind toes. Holding lunge position, hinge forward from hips with a flat back and reach dumbbells towards right foot. Return body upright in lunge position, and then step right foot back to left. That’s one rep. Repeat 24 times, alternating legs each time.
Alternating Diagonal Long Lunge (24 reps)
Stand with feet hip-width apart, with a dumbbell in each hand, palms on the outside of your thighs. Take a wide step to the back right corner of the room, turning your body towards your right leg, lunging right knee about 90 degrees and reaching dumbbells on either side of right foot – as low as you can safely go. As you lunge, lift and pivot your left heel off the floor, keeping the left leg straight. Push off the right foot and return to starting position. That’s one rep. Repeat 24 times, alternating legs each time.
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