Are you ready for your legs to be on fire? This workout is going to do that for you! Four sets should take you about an hour or just bit more. If you have less time, stick with three sets.
You will need some sliders, medium weight dumbbells, a 6-10 lb medicine ball and a mat.
Finish each circuit before going on to the next.
Start with air squats to warm up. Do 30 seconds on and take a 15 second break in between. Four times.
First exercise is dumbbell Romanian deadlifts (go just below the knee and keep back straight.) This will be a total of 4 sets of 15 reps each. Use a 10, 12, 15, and work up to 20 lbs dumbbells. ,
Second exercise is side lunges with light to medium weight dumbbells. This exercise is great for runners, too, because it works the muscles that move you laterally since running is all forward movement. You gotta have balance. Do this exercise for four sets of 10 reps to each side.
The third exercise is a burpee with a jump and medicine ball press. This will get your heart rate up in this circuit, guaranteed!
Circuit 2 begins with a curtsy lunge on sliders. This will feel nice on your hips. Do four sets of 12 to each side.
Exercise 2 in this circuit is sumo squats. Great for the inner thighs. Four sets of 15 reps. Heavy dumbbell here.
Exercise 3 is pivot leg dumbbell dead lifts. Another great glute builder. Four sets of 10 reps to each side.
Exercise 4 in this circuit is a walk out plank with a pushup. This is a great full body move and will also get your heart rate up. Four sets of 10 on this move.
Circuit 3 starts with dumbbell squats. Use heavy dumbbells here. Great exercise for the glutes and quads. Four sets of 15 reps.
Exercise 2 is a squat, turn and press out with a medicine ball. Do these for four sets and 15 reps each.
Exercise 3 is donkey kicks with a small weight in the fold of your back leg ( or you can use a band or an ankle weight, remember those? Lol ) Four sets of 12-15 each side. Pardon my little boy, he was off from day school this day.
Circuit 4 starts with Russian twists. This is one of my favorite exercises. If you start with your legs on the ground, work toward being able to lift your feet off the floor. Lucky you, you only have to do 2 sets of 50, so pick which sets you'll include these.
Exercise 2 is a crab with an opposite toe touch. I love these too, just maybe not at the end of a a workout. It makes them extra tough. Four sets of 12 on these babies.
Your 3rd and final exercise is step ups. Woohoo almost done!! Four sets of 12 on each side. Congrats on doing this work out! It's a tough one!