High Intensity Leg Training Circuit
Watch this High-Intensity Leg Training Circuit for intermediate to advanced exercisers. It takes under 10 minutes to complete and your legs will be cooked!
Leg Training Circuit (Transcript)
1. Speed Squat
This would be considered the warm up exercise before we get into this leg circuit. You can also increase the intensity by turning it into a jump squat. The trick to this one is landing softly so you can reduce the impact and remember to explode at the bottom of each rep for maximum height on your jump.
2. Roman lunge
If you’re advanced you can add a small hop to this exercise. Balance is the focus and never let your knee go over your toe. Otherwise, you’ll put way too much stress on your knees. Keep your head up and don’t let yourself slouch forward. Try to get about 10 to 15 reps per leg or 20 to 30 reps in total. You can also add resistance with dumbbells to increase the difficulty level and if you still have good knees, you can add in a small hop to this one as well.
3. Alternating Lunge
Same basic lunge rules apply here so set up your stance so that your knee never goes over your toe and always maintain good posture. The trick to this one is pushing off with your front foot with a lot of controlled force. Otherwise, you won’t make it back to the starting point. Again, try to get about 10 to 15 reps each leg.
4. Reverse Alternating Lunge
Same as the alternating lunge but now you’re placing your foot behind you to get into the lunge position, alternating from leg to leg. For the brave ones, the final cool-down exercise is the torturous wall sit. Set yourself up against a wall and hold your position at parallel for about 30 to 60 seconds.
Inspire to Aspire,
Kris J. Simpson
President, Bodies By Design