Our Recent Posts

Tags

Workout of the Week: Leg Burnout Circuit

LEGS are not only my favorite muscle groups to work, but they are the most effective for fat burning and metabolism boosting. Why? Think about your quadriceps and your hamstrings- these are the BIGGEST muscles in your whole body. When they are worked, your body has to work harder to rebuild those muscles, resulting in greater calorie burn and metabolism boost.

Benefits of working your legs (more than once a week on leg day, lesss be real):

  • Metabolism booster

  • Fat burner

  • Help with overall mobility and movement in every day life

  • Make you faster + stronger

  • Toned legs + bootay for the summer (and always)

LEG BURNER CIRCUIT

So here is your LEG BURNER CIRCUIT workout of the week with video instructions. This circuit is based upon muscle exhaustion so you will feel quite shaky towards the end of each circuit :)

CIRCUIT 1

  • Body Weight Squats

  • Heavy Squats

  • Squat Pulse

CIRCUIT 2

  • Body Weight Plie Squat

  • Heavy Plie Squat

  • Plie Pulse

CIRCUIT 3

  • L Curtsy Lunge-Front Kick

  • L Curtsy-Side Lunge

  • L Curtsy Pulse

CIRCUIT 4

  • R Curtsy Lunge-Front KIck

  • R Curtsy-Side Lunge

  • R Curtsy Pulse

Do exercise 1 and 2 of each circuit for 12 reps. Do exercise 3 for 0:50 seconds.

Repeat each circuit 2X before moving onto the next circuit!

VIDEOS

Body Weight Squats

From standing, drop down into a sitting position keeping your knees behind your toes. Try to hit a 90 degree angle.

Modification options:

1. Go to 45 degrees

2. Sit down onto a surface/chair/bench and stand back up

Heavy Squats

Maintain strong core and form throughout.

Modification options:

1. Remove the weights

2. Go to 45 degrees

Squat Pulse

Keep your core super tight and your butt low.

Modification options:

1. Go to 45 degrees

2. Remove pulse and return to normal body weight squats.

Plie Squat

Keep your toes pointed out and knees open wide.

Modification options:

1. Go to 45 degrees

Heavy Plie Squat

Keep core tight and focus on from.

Modification options:

1. Remove the weights

2. Go to 45 degrees

Plie Pulse

Come to your lowest point and move 1" up and down

Modification options:

1. Go to 45 degrees

2. Remove pulse and return to normal body weight plie squats

Curtsy Lunge-Kick

Keep your front knee behind your toes and focus on balance and stability as your kick forward.

Modification options:

1. Remove kick and focus on curtsy lunge

Curtsy Lunge-Side Lunge

Keep your knees behind your toes in both lunge exercises. Focus on slow, stable movements.

Modification options:

1. Remove curtsy lunge and only do side lunge

Curtsy Pulse

Focus on keeping your core tight and maintaining form.

Modification options:

1. Remove pulse and return to normal body weight plie squats

Go get your move on and feel strong + confident, no matter what! :)

 
  • Instagram Social Icon

Columbus, Ohio

Copyright © 2019 EnCourage. All rights reserved.

Photos by

Justin Ogden

@ogdenjustin

Zach Doleac @thewilderstudioand

Ryan Shaw

@ryan_shaw