It hurts to climb up the stairs of my three story townhouse, if I drop something I dread bending down to pick it up, and getting in and out of the car, ahhhh!  But I love that these simple everyday activities are a struggle sometimes because that means I had an awesome leg day workout.  Don’t worry, if you’re not like me and hate the ‘beautiful pain’, it only lasts for a day or two and can be eased by some stretching.  Lower body workouts are one of my favorites, so I thought it would be appropriate to link up with Heather today and share this circuit as a Friday Favorite.

I love starting the week working my lower body.  Your legs are the largest muscle groups and you burn the most calories by doing exercises that use them.  When I do a lower body workout I typically add a few ab exercises in between to give my legs a little rest.  I wrote this workout months ago and have been doing it or something similar for months now so I figured it was time to share with you.  I use a set of medium weights for most of the moves in this workout, I would suggest 8 or 10 pound dumbbells along with a mat if you’re on a hard surface.  All of the moves can also be done just using your body weight though.  Be sure to read through the entire post to see a description of each exercise and read how you could challenge yourself by adding weight to some of the moves.  Let me know if you give this workout a try or tag me in a sweaty selfie, I would love to see it!  And be sure to follow be on Snapchat at Sweetnstrong where I’ll post pics of me doing this workout Monday morning.

Be sure to complete a proper warm-up before completing this workout and cool down and refuel your body with protein and carbohydrates after.

Lower Body Circuit Workout. Workout your legs and abs doing body weight and strength training exercises. Sweet and Strong Blog


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Jump Squats:  You could do traditional jump squats and squat down and then jump up or any variation.  I like doing squat jacks.  And I put these at the beginning of the workout to help warm up my legs for everything coming up.

Jump Squat- popsugar

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Curtsy Lunge:  I actually usually do a step up on the bench then a reverse lunge when I initially wrote this workout, but since I figured most of you might not have access to a bench I modified it.  Lunge back with your left leg, keeping the right leg on the floor and bend into a 90 degree angle (knee shouldn’t go over the toes).  When you come back to start instead of tapping the left foot to the ground bring in front of your body in a high knee position, trying to keep your balance on the right leg and repeat.  I highly suggest holding 8 or 10 pound weights at your side as you do this move.

Alternating-Curtsy-Lunge

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Runners Crunch:  Make sure to do a little one second hold each time you bring a leg up.  For an extra challenge try to keep your feet off the floor the entire time, but make sure your lower back is completely touching the ground, don’t sacrifice form!

Runner-Crunch

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Surrenders:  I love this move!  Always make sure you’re pushing yourself up using your heels.  Add weights and hold them at your shoulders to make the move more advanced.

Surrenders

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Sumo Squat Jumps:  Similar to the first move, but your legs are wider and feet are pointing outwards.  To make this move more challenging hold one weight up by your chin or between your legs.

Sumo-Squat-Jump

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Low to High Wood Chops:  One tip for this exercise is watch the weight move with your eyes, that will make you squat deeper and turn more into the oblique twist.

Low-High-Woodchop

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Jumping Lunges:  I sometimes do two pulses in between jumping and switching legs and again hold weights by your side to make them more difficult.

Plyometrics-Jumping-Lunge

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Side Elbow Plank with a Twist:  This is a newer move for me, but I love how it works your obliques just by holding the side plank, and the twist is an added bonus move for those muscles.

Elbow plank with twist

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Phew I’m tired just thinking about this workout!  When my legs are sore after leg day I usually go for a short run or work only my upper body the following day, here’s one of my favorite upper body workouts.

Do you prefer upper or lower body workouts?

How do you relive sore muscles after a workout?

12 Comments on Lower Body Circuit Workout

  1. Heather Hawkins
    August 12, 2016 at 3:58 pm (1 year ago)

    I love this! I am doing this workout now. Thanks for sharing!

    Reply
    • sweetandstrong
      sweetandstrong
      August 12, 2016 at 5:33 pm (1 year ago)

      Yay awesome Heather, let me know how it goes!

      Reply
  2. Mackenzie
    August 15, 2016 at 3:40 pm (1 year ago)

    This is EXACTLY the workout I needed today! Thank you so much!

    Reply
    • sweetandstrong
      sweetandstrong
      August 15, 2016 at 5:10 pm (1 year ago)

      Yay Awesome Mackenzie, let me know how it goes!

      Reply
    • sweetandstrong
      sweetandstrong
      August 16, 2016 at 12:53 am (1 year ago)

      Yay thanks Julie! I love combining legs and abs so my legs don’t die during the workout! 😉

      Reply
  3. Heather @ Polyglot Jot
    August 16, 2016 at 12:26 am (1 year ago)

    I definitely prefer upper body workouts the most! For some reason i tend to dread leg workouts!I definitely enjoy the beautiful soreness after though because it means i was working hard! This one looks killer!

    Reply
    • sweetandstrong
      sweetandstrong
      August 16, 2016 at 12:54 am (1 year ago)

      Heather! This is exactly how I feel! I love being sore after working my legs but usually dread leg day because it’s so hard.

      Reply
  4. Dani @ Dani California Cooks
    August 16, 2016 at 12:36 am (1 year ago)

    I teach spinning, so I love lower body cardio but my favorite strength is always arms and back!

    Reply
    • sweetandstrong
      sweetandstrong
      August 16, 2016 at 12:55 am (1 year ago)

      I just got into loving spinning, definitely a great workout for your legs without weights necessary!

      Reply
  5. Lexi @That Fit Fam
    September 26, 2016 at 8:40 pm (1 year ago)

    I love this lower body circuit! Today’s leg day, so I will definitely be trying it out!

    Reply
    • sweetandstrong
      sweetandstrong
      September 26, 2016 at 10:17 pm (1 year ago)

      Oh awesome! Let me know how it goes Lexi!

      Reply

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