Posted by Ann Wilt

Alright guys, we've done some core, we've done some glutes, but as we get closer and closer to the end of the Stay and Home ordinance, we really need to hone in on our leg strength.  Todays circuit is a rep based strength circuit that is focusing on leg work.  For exercises that involve alternating legs, each side equates to one rep!

 

Exercise 1 - Forward and Back Lunges - 20 reps

 

This is taking a standard lunge into a seesaw motion.  Lunge forward with one leg and then lunge back with the same leg, then switch sides.  To challenge yourself, work on balancing in between the forward and back lunge, instead of putting your foot down.

Exercise 2 - Drop squat jack - 20 reps

 

Much like a regular squat jack, you are jumping down and out into a squat, but this time, you have to get low enough to touch the ground.  Alternate which hand is touching and make SURE you are keeping your chest high and your weight back in your heels. 

Exercise 3 - Curtsy Lunge - 20 reps

 

This mimics the most polite way to say "Hello" and "goodbye" in the 1820s.  Like a reverse lunge, only crooked!  Take the leg going back, to the side and drop into a lunge.  This movement isn't about speed, but form.  You should really be feeling it in your quads, hips and glutes of your front leg.  Alternate legs each time.

Exercise 4 - Tuck Jumps - 20 reps

 

A real heart raiser, make sure you are landing on bent knees and using your arms as momentum to really raise yourself back up!  Hang in there with this one, it's a toughy.

Exercise 5 - One legged bridge - 20 reps

 

We've just powered through 4 of the leg exercises that focus on our quads and hamstrings and now we are going to take it down to a little more focused glute and hamstring work.  Lying on your back with your heels in towards your bottom, raise one leg off the ground at a 45 degree angle.  Press into your heels to lift your hips and slowly lower them back down.  Keep your core tight to help your hips stay balanced and level throughout this movement.

Exercise 6 - Split Jumps - 20 reps

Your finisher exercise is my favorite finisher exercise (next to burpees of course). In a lunge position, use your arms and legs to power up into a jump and land in a lunge on the other side.

 

Make sure you finish off with some stretching and mobility movement to recover.

 

Stay well!