Sexy Leg Toner Lower Body Circuit

On June 17, 2019

At 2:05 pm

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This killer 30 minute lower body circuit will work all of your legs helping to tone them up, giving you some sexy curves!

Frog Jumps

A great cardio tools to working your entire body!
1. Start in high plank / push up postion. Tense your core.
2. Jump your legs forward until they’re just behind your hands (so you can keep your balance). Your knees should be outside your arms.
3. Jump your legs back into your initial position. This is one rep.

Side Plank Leg Raise

1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
4. From the side plank position, tighten your outer thigh and glutes, raising your upper leg into the air. Hold for 2-3 seconds.
5. Return your leg to its initial position. This is one rep.
6. Repeat on the other side.

Bulgarian Split Squat

The split squat is a great exercise that you’ll feel all day.
1. Place the ball of one foot on a stable, elevated platform behind you. Put your weight mainly on your front leg that is in front of the platform. When you perform the squat your knee should be directly over your foot at your lowest point. This determines for far in front of the platform your foot should be.
2. Bend the knee of your front leg and lower yourself down into a single leg squat. Keep your core tight. Lower yourself until your knee is directly above your foot and your other knee is an inch or two above the floor. Hold for 2-3 seconds.
3. Squeeze your glutes, raising yourself back up to the starting position. This is one rep.
4. Repeat for the other leg.

Bent Over Lateral Leg Raises

These lateral raises are a great way to hit your glutes in a very different way, helping to shape your booty and your outer thighs.
1. Start on your hands and knees. Hands directly beneath your shoulders.
2. Place one of your legs straight out your side as show. Correct your balance with your other knee.
3. Tense your glute, raising that leg out until it is straight out to your side. Hold for 2-3 seconds.
4. Slowly lower it back down. This is one rep.
5. Repeat with the other leg.

Sumo Squat Jumps

The sumo squat variation helps you hit the insides of your legs more.
1. Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.
Variation: This can off course be performed without the jump to target your muscles more specifically instead of focusing on explosive strength.

One Legged Row

These throw in a lot of instability, making them a great way to challenge yourself whilst still requiring no equipment. They’re a tough part to this lower body circuit!
1. Stand with your knees slightly bent.
2. Raise one foot slightly off the ground, keeping the slight bend in your other knee.
3. Bend from your hips, lowering your torso as far forward as you can. As you bend over, raise your other hands out above your head, or to your side for balance.
4. Squeeze your glute, raising your other leg back behind you. Squeezing for 2-3 seconds.
5. Slowly lower your leg and raise your torso until you’re in your starting position. This is one rep.
6. Repeat for the other leg.

Plie Squat Calf Raises

This workout is a great way to work your calves whilst giving your thighs a good workout!
1. Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your knees are approaching a 90 degree angle.
3. Concentrate on tensing your calf muscles, and you slowly raise up on to your tip toes. Hold for 2-3 seconds.
4. Lower yourself back down until your heels touch the floor again, keeping your knees still bent. This is one rep.

Bench Glute Raise

The glute raise is essentially a two legged donkey kick, adding variation to this lower body circuit.
1. Lie on your front on a bench, with your hips at the end so your feet can touch the floor whilst your legs are straight.
2. Lift your legs off the floor, keeping them bent at the knee.
3. Tense your glutes to raise both legs at once towards the sky. Squeeze at the top for 2-3 seconds.
4. Slowly lower your legs back down. This is one rep.

Wall Squats

The wall squat is a great way to remove momentum from your squats, concentrating the exercise on your quads and glutes. By this point this lower body circuit will really be burning! Push through it!
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. You back should be towards a wall. Make sure your spine is in a straight, neutral position.
2. Your feet should be placed a foot or two in front of a wall (so that at the bottom of your squat, your knees are directly above your feet).
3. Lean backwards against the wall. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your thighs are horizontal to the floor. Hold for 2-3 seconds.
4. Continue to squeeze your leg and core muscles are you raise yourself up again. This is one rep.

Lateral Lunge

1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.

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