Lower Body Circuit

Workout Overview: 

ALL LEGS - Alternating a lower body dumbbell strength exercise with a weighted or bodyweight plyometric or power leg move. 

• 3 Min Warm Up 
• 5 Circuits
  (Squats, Lunges, Deadlifts, Lateral Squats, Sumo Squats)
• 2 Consecutive Moves Per Circuit
  (One Dumbbell Strength + One Plyo/Power Move)
• 30 Seconds Dumbbell Strength Leg Exercise
• 30 Seconds Weighted or Bodyweight Plyo/Power Exercise
• 30 Seconds Rest
• Repeat Each Circuit X2 Sets
• 2-3 Min Cool Down

20-25 Minute Leg Supersets Workout

Warm Up - 3 min (Hip hinge + reach with calf raise, Forward fold squat thoracic rotations, low runner lunge, frog hip rocks, lateral lunge + 3 jumping jacks Right/Left, butt kicks, high knees)

CIRCUIT ONE: Squats

Repeat x 2 

1. Strength: Squat + Calf Raise
2. Plyo: Squat Jumps (MOD: Air Squat + Calf Raise)
3. Rest 30 

CIRCUIT TWO: Lunges

Repeat x 2 

1. Strength: Reverse Lunge + Knee Drive Right/Left
2. Plyo: Single Leg Plyo Lunge R/L (MOD: Lunge + Knee Drive)
3. Rest 30 

CIRCUIT THREE: Deadlifts

Repeat x 2

1. Strength: Staggered Deadlift Right/Left  
2. Plyo: Snatchs R/L
3. Rest 30 

CIRCUIT FOUR: Lateral Lunge

Repeat x 2 

1. Strength: Lateral Lunge Right/Left
2. Plyo: Skaters (MOD: Lateral Push)
3. Rest 30 

CIRCUIT FIVE: Sumo Squats

Repeat x 2 

1. Strength: Sumo Goblet Squat 
2. Plyo: Squat Jacks (MOD: Tap)
3. Rest 30 

Cool Down - 2 min (Frog rocks, ½ kneeling windmills, seated figure 4 - twist shin outward, pull sit bones apart, Hamstring stretch)

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