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! :)