Summer-inspired Lower-body Circuit

 

Provided by American Council on Exercise

 

Make a commitment this summer to train regularly and your time and effort will be rewarded with greater physical strength and an improved appearance. You’ll also reap the benefits of enhanced emotional and mental well-being as well. When you feel strong, you feel more confident and motivated to participate in the activities you love. The following summer-inspired workout will help you train all the major muscles of the lower body, develop powerful, well-defined muscles, burn calories and feel great while enjoying all your favorite warm-weather activities. 

Set your timer to 30 seconds for each exercise, with 10 to 15 seconds to transition between exercises. Complete all the exercises in order and then rest for 60 to 90 seconds before running through the circuit two to three more times. If your form starts to suffer, your body is probably becoming fatigued. When this happens, reduce your weight or modify your workout to help avoid injury. Work toward completing it successfully for the full amount of time suggested. 

1. Suicides

Suicides

Set up three to five cones about 6 yards apart, with another cone for a finish line. From the starting line, sprint to the first cone, touch it and sprint back to the starting line. Sprint immediately to the second cone, touch it and sprint back to the starting line. Keep repeating this pattern until time is up or you reach the finish line. 

2. Lateral Step-ups

Lateral step-ups

Stand beside a 12” box. Keeping your feet facing forward, step onto the box with your complete foot. Lift the opposite leg and bring the knee up. Stand to complete extension. Slowly and with control, step off of the box. Repeat on the other side. 

3. Backward Walking Lunges

backward walking lunges

Stand with a tall torso and step one foot back to assume a lunge position. Drive down with your leading foot to complete the movement, traveling backward. Move at a pace that enables to you to maintain proper form. 

4. Glute Bridge with Load

glute bridge

Lie down on the floor with arms extended by your sides. Position your feet about shoulder-width apart. Place a Power Ultimate Sandbag on your hips. Squeeze your glutes and drive your heels to the ground until you have a straight line from your shoulders to hips, hips to knees. Hold a beat and slowly lower. Be mindful to engage your glutes before each rep. 

5. Skaters

Skaters

Place two cones about 4 feet apart. Stand behind the first cone and explosively jump to the other cone, taking care to land in a hinged position to absorb the impact. Keep the trail leg up and quickly explode back to the first cone. Try to land low in your hips each time. 

6. TRX Crossing Balance Lunge

TRX lunge

Adjust a TRX Suspension Trainer to mid length. Stand facing the anchor point, centering your left leg to the anchor. Lift your right leg and set a plank position through your torso. Move your left knee toward the ground, behind your standing leg. Cross the midline while keeping the leg lifted and knee flexed to 90 degrees. Drive your right heel into the ground to rise back to full extension. Be sure to keep the leg lifted throughout the set.

Post Author