Last Updated on April 13, 2022
This week’s Leg Day #2 Circuit Training Workout will use the following equipment and format. You can adjust the time based on how much time you have or you can reduce the number of circuits you complete. For equipment substitutes, see my Introduction to Drift-Along Workouts post.
Equipment
– Mat
– Weights
– Step
– Glider (1)
– Resistance Band
Timing + Format of Workout:
– Warmup: roughly 10 minutes
– Circuit 1: 10 minutes (1 minute for each of the 10 exercises, no break in between)
– Rest 1: 2 minutes
– Circuit 2: 10 minutes (1 minute for each of the 10 exercises, no break in between)
– Rest 2: 2 minutes
– Circuit 3: 10 minutes (1 minute for each of the 10 exercises, no break in between)
– Rest 3: 2 minutes
– Bonus Exercises: 3 minutes (1 minute for each of the 3 bonus exercises, no break in between)
– Cooldown/Stretch: 2 minutes
* I like to use an interval timer on my phone that will time everything for me. The app I use is called Interval Timer.
Warmup:
Take a few minutes to warm your body up with about 2 or 3 minutes of cardio – run around the track a few times, jump on the treadmill, do jumping jacks, whatever gets your heartrate up for a few minutes.
After cardio, take a few minutes to stretch out your WHOLE body. Even though we are just doing a lower body workout, to properly do these exercises, you should be engaging your whole body.
Before doing the workout, go through each exercise once so you are familiar with how to do them. Now is the time to decide if you need to make any modifications if something isn’t working for you.
Circuit Exercises:
1 min each x 3 sets
2 min rest between each circuit
*Click on each exercise to see a video demonstration!
1. Sumo Squat Burpees
Starting in a sumo squat stance, jump up with as much power as you can, landing back in sumo squat, then down to a burpee and back up.
2. Single Leg Deadlift with Glider
Demo: Single Leg Deadlift w Glider
Using one glider, put your back foot on it gently, keeping all of your weight on your front foot. Using a weight, bend down into a sumo-type deadlift, sliding your weight right next to your shin and squeezing your hamstrings and glutes to stand back up. This is not a back lunge, all of your weight should be on your front foot.
3. Split Squat Pulses on Step
Demo: Split Squat Pulses on Step
Using a step, stand in front of it and put one leg back on top of it, far enough away so when you lunge 90 degrees, your knee does not go over your toes. Get in lunge position and pulse, staying as low as you can. Switch legs at 30 seconds.
* Use weights to increase the intensity of the exercise.
** If you do not have one, this can be done without or you can sub for any raised surface to put your foot on.
4. Single Leg Squats Over Step
Demo: Single Leg Squats over Step
Standing with one leg on the step, squat down into a normal squat (one leg on the floor and one raised), then stand up and using the same leg, squat on the other side of the step into a curtsy squat. Do this on one leg for 30 seconds and then change legs.
* Add weights to increase the intensity of the exercise.
** You can do this without a raised surface or step as well.
5. In & Out Squats on Step
Starting standing on the step, jump out into a sumo squat straddling the step and then using as much power as you can, jump straight up into a narrow squat on the step.
* This can be done without a step as well.
6. Plank Leg Curls with Band
Using a resistance band, step on it with one foot near the ball of your foot to secure it to the floor, make a triangle with it holding the band with both hands and a space in between. Take your free leg and put it over the band in between your hands and secure it to the back of your ankle. Walk your hands forward into a plank position and curl your leg towards your butt. Try not to move the top part of your leg and keep your knees together as much as possible throughout the duration of the exercise. At 30 seconds, switch legs.
* You may do this without a band if you do not have one or if this is too difficult. Another option is to do this standing holding onto a wall or something for support.
7. Side Toe Taps with Band
Put the band around your ankles and stand on one leg putting all of your weight on that foot. Stay as low as you can while tapping your free foot out to the side and back without putting any weight on that foot. Switch sides at 30 seconds.
8. Single Leg Bridge ABC’s
Lying on the floor, put one leg up on a step if you have it (you may just do this on a flat surface otherwise). Bridge up so your butt is squeezed tight and as high as it can go. With your free leg, stick it straight up in the air and spell out the ABC’s. After 30 seconds, switch legs.
9. Calf Raises (V and Toes Together)
Demo: Calf Raises (V and Toes Together)
Standing on the edge of your step (this can also be done on the floor), put your heels together so your feet are in the shape of a V. Raise up onto your tiptoes and squeeze your calves as tight as you can before coming back down. At 30 seconds, turn your feet so your toes are together in an upside down V shape.
*Use weights to increase the intensity of the exercise.
10. Glider Ski Turns
Using one glider, put both feet on it and get into a plank position. Drag your legs to your hands, turning as if doing a “ski turn” so that your body is perpendicular to your hands. Push your legs back and repeat turning the opposite direction. Alternate.
BONUS:
(1 minute Each)
1. Weighted Crunch
In a seated position, put a weight in between your feet and do crunches. You may do this without a weight if it becomes too difficult.
2. Russian Twists
Leaning back in seated position, twist back and forth with a weight held a few inches away from your body. You may keep your heels on the ground or lift them up for more of a challenge.
3. Plank Knee to Elbow
In a plank position, keeping your butt down, bring your knee as close to your elbow as you can. Alternate sides.
Missed a workout? See them here at Catch the Drift’s Health & Fitness section.
Need modifications? Have questions or comments? Feel free to contact me at catchthedriftfit@gmail.com.
