August 13th Lower Body Circuit

This should be a fun one! We tried to do this at the gym on Friday, but on the first step up lunge, my friend tweaked her hip and we were done for the day. I did this circuit later on that night right after my Insanity and thought it was a pretty good one though :) Equipment for this circuit will be dumbbells, a broom or some other straight object that you can use to balance on, and some kind of raised surface, ie stairs.

1) Walking Lateral Dumbbell Lunge - Holding one dumbell between your legs take left foot and step 2-3 feet out to the left side. Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
Pushing off lunging foot, return to start position. Repeat 10 times, then repeat on opposite side.

2) Leg Hip Extension - Lie on your back on the floor with your knees bent and feet flat on the floor. Raise one foot into the air and press your other foot into the floor until your hips come up off the floor. Press until your hips are at full extension. Return to the starting position and repeat 10 times, then repeat with opposite leg.

3) Lateral Kick with Bar - Stand with your feet shoulder width apart. Hold onto a stationary object (ie broom) with one hand. Raise the opposite foot off the ground and kick laterally out to the side. Keep the leg and foot elevated and repeat 10 times, then repeat with opposite leg.


4) Split Squat Jump - Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. Switch feet in the air so that the back foot lands forward and vice versa. Repeat 20 times.

5) High Knee Drills - Run in place, bringing knees up to waist level. 45 seconds

6) Step Up Lunges - Stand with feet hip width apart. Place hands on waist or out to sides for stability. Step forward 2-3 feet and place foot on step. Pushing off front foot, return to start position. Repeat 15 times.

7) Step Downs with Weight - Standing next to step with hand weights in hand, put left leg on step and step up by straigtening left leg and pushing body upward. Step down returning right foot to floor. Repeat 10 times, then repeat with opposite side.

8) Step Calf Raises - Stand on stair with balls of feet, heels off the edge. Let heels drop down to about 1 inch below step, then push up to about 2 to 3 inches above step. Repeat 15-20 times, then repeat with opposite side.

9) Balance Squats - Start by standing on one leg with the other leg elevated. Bend forward keeping your planted leg semi straight and reach for the ground. Keep your back relatively flat during the exercise. Repeat 10 times, then repeat with opposite leg.

10) Dumbbell Sumo Squats - Start by holding a dumbbell in each hand between your legs or just one dumbbell with two hands. Your feet should be wider than shoulder width and your toes pointed slightly outward. Proceed to squat down until the dumbbells almost touch the floor. Your hips should drop back and down while your knees stay directly above your feet. Repeat 12-15 times.

Repeat circuit one time.