Lower Body Circuit Blast

• Begin with a warm up of light cardio
• Perform each exercise one after another with little or no rest
• Beginners, perform 1 set of 12-16 reps of each exercise, one right after the other, for one circuit.
• Int/Adv, perform 1 set of 10-16 reps of each exercise, one after the other, for 2-3 circuits.
• Use enough weight so that you can ONLY complete the desired number of reps
  

  Deadlift: Stand with feet hip-width apart, knees slightly bent. With back flat, shoulders back and abs in, tip from the hips and lower upper body as far as your flexibility allows. Raise up, squeezing your glutes. Keep the bar or weight close to legs throughout the movement. Can be done with barbell or dumbbells. Targets: glutes, hams and lower back.

  One-Legged Deadlift: Step left foot back and rest lightly on the toe for balance as you tip from the hips with a flat back.  Lower the weights as far as you can without rounding the back and push back to start.  Repeat for all reps and switch sides.  Targets: glutes, hams and lower back.

  Squat:  Stand with feet hip-width apart, feet a few feet in front of the Smith bar. Lean back and set bar on shoulders keeping abs in. Bend knees as though sitting in a chair (stop at 90 degrees), keeping back straight, abs in. Keep knees behind toes. Targets: glutes, quads, hams and calves.

  Plie Squat: Hold weights above shoulders or on upper thighs and stand with feet wider than shoulders, toes at 45 degree angles. Keeping knees in line with toes, slowly lower into a squat. Back straight, abs in, knees behind toes. Targets: quads, glutes, hams and inner thighs.

  Lunge on the ball: Place one foot on top of a ball behind you (do not use the ball if you’re not comfortable with this move!) and bend knees and lower into lunge position, keeping body erect and abs in. Make sure the front knee stays behind the toe.  Push through the front heel, squeeze butt and slowly lift up to starting position. Hold onto a wall for balance if needed. Targets: hams, glutes, quads and hip flexors.

  Hamstring Rolls: Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don’t sag). Targets: abdominals, back, hamstrings and calves.