Last Updated on April 13, 2022
This week’s Leg Day #3 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
– Resistance Band
– Glider
Timing + Format of Workout:
– Warmup: roughly 10 minutes
– Circuit 1: 10 minutes (1 minute each exercise)
– Rest 1: 2 minutes
– Circuit 2: 10 minutes (1 minute each exercise)
– Rest 2: 2 minutes
– Circuit 3: 10 minutes (1 minute each exercise)
– Rest 3: 2 minutes
– Bonus Exercises: 3 minutes
– 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 working on one part of the body, 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. Frog Jumps
Starting in a lower-than-squat position with your hands on the floor between your legs, jump up with as much power as you can and land soft and controlled back in starting position.
2. Back Lunges with Glider
Standing on one leg with other leg lightly on a glider, slide the glider leg back so you are in a back lunge. Most of your weight should still be on your front foot. Make sure your knee does not go over your toes.
3. Shuffle Toe Touch
Shuffle to one side with as much power as you can to get you into the air. Upon landing, shift your weight to the outside leg and touch your outer foot with the opposite hand before shuffling the other way.
4. Side Lunges with Glider
Standing on one leg with other leg lightly on a glider, slide the glider leg to the side so you are in a side lunge. Most of your weight should still be on your standing foot. Make sure your knee does not go over your toes. Sit back in your heels and lift your toes off the floor to reduce some of the pressure in your knees.
5. Criss Cross Squat Jumps
Start by jumping criss-cross with one foot in front of the other on your toes. Jump as high as you can, making sure to squeeze your calves. Then jump with the other leg in front before jumping into a sumo squat position.
6. Squats with Band
Start with a resistance band placed right above your knees. Go down into a squat, staying on your heels (may help to focus on lifting your toes off the ground), and making sure that your knees are not pronating inward or that your toes are not extending beyond your toes.
7. Plank In & Outs with Band
In plank position with the resistance band around your ankles, either jump in & out with your legs as if doing a plank jack, or do toe touches one leg at a time.
8. Left Fire Hydrant Circles with Band
Demo: Left Fire Hydrant Circles w Band
Start in a tabletop position with the resistance band around your ankles. Lift your leg to the side while keeping the rest of your body still, and do large circles forward for 30 sec and then backwards for 30 sec. Switch legs.
9. Right Fire Hydrant Circles with Band
Demo: Right Fire Hydrant Circles w Band
Start in a tabletop position with the resistance band around your ankles. Lift your leg to the side while keeping the rest of your body still, and do large circles forward for 30 sec and then backwards for 30 sec. Switch legs.
10. Kickback Pulses with Band
Starting in tabletop position, have your resistance band around your ankles. Lift one leg directly behind you, keeping your body square. Pulse your leg behind you, squeezing as hard as you can at the top.
BONUS:
1. Side Dips
Starting in a side plank position, dip your hip, almost touching the ground, and squeeze your core to get back to starting position.
2. Scissor Kicks
Starting on your back in a hollow body position with your shoulders and legs hovering over the ground, scissor kick your legs up and down and side to side.
3. Plank Hold
Hold a plank, keeping your butt down and your body in a straight line. Keep your head looking forward, not down.
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.
