Leg Circuit Workout Sculpts Lean Sexy Legs Quick

The leg circuit workout targets every inch of your legs in under 20 minutes and includes leg exercises that sculpt sexy legs and a firm butt. It also includes high intensity cardio intervals that blast fat burn tons of calories, boost endurance, and decrease cellulite.

Start with one quick set of jumping jacks to warm-up. This will not be part of your lower body circuit but is a great way to get your body and mind prepared for the intense work ahead. Continue with one round of first 6 exercises and 2 stretches for number of desired reps (10-20 usually works for most people). Do not rest between exercises or circuits. The stretches are meant to be your rest period. Then repeat 1-2 more times.

After your circuits take a 1-2 minute break then find a set of stairs or use bench and do all the stair intervals. Take a 1-2 minute break then do your sprint intervals. Finish up with a 60 second walk as indicated to cool down then hold remaining stretches for 30-60 each.


Exercise
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.


Leg Circuit Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 50
Calf Raises with dumbells
1) Start position: Stand with feet hip width apart or stand on the edge of a step on the balls of feet with heels hanging over edge. Toes should be pointing forward. Lean into the ball for support.
2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.


Leg Circuit Workout Tip:
You can also do these without a ball.
Sets Reps Weight/
Resistance
Tempo Time
1 15
2 15
3 15
Dumbell Double Lunge
1. Start by placing your feet shoulder width apart and holding dumbells at your side.
2. Step forward into a lunge keeping your upper body upright.
3. Return to the starting position and proceed into a reverse lunge with the same leg lunging backwards.
4. Return to the starting position and repeat with the other leg.
5. Continue for the required number of repetitions.

Leg Circuit Workout Tip:
Work on one leg at a time and contract your abs and shoulder blades for better balance and movement efficiency.
Sets Reps Weight/
Resistance
Tempo Time
1 20 total
2 20 total
3 20 total
Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.


Leg Circuit Workout Tip:
The key here is the squat so try not to cheat. Go down until thighs are parallel with floor every time!
Sets Reps Weight/
Resistance
Tempo Time
1 20 total
2 20 total
3 20 total
Sandbag Side to Side Step Ups
1. Start by holding a sandbag in front of your chest and standing on a box.
2. Proceed to step down to one side into a lunge.
3. Stand back up to the starting position and repeat with the other side.
4. Repeat this movement for the desired repetitions.

Leg Circuit Workout Tip:
You can use a dumbbell or medicine ball and a step. You can also turn perform a side step squat instead if you have no step.
Sets Reps Weight/
Resistance
Tempo Time
1 20 total
2 20 total
3 20 total
Stationary Bodyweight Lateral Lunge/Squat
1. Start by placing your hands behind your head and your feet placed with a wide stance.
2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot.
3. Return to the starting position and repeat the same movement to the other side.
4. Alternate this movement back and forth until the desired repetitions are met.

Leg Circuit Workout Tip:
Keep the shoulder blades squeezed together to help keep upper body upright. Also be sure to bend from the hips and sit back a bit so the knees never go past the toes.
Sets Reps Weight/
Resistance
Tempo Time
1 20 total
2 20 total
3 20 total
Single Leg Hip Extension on Ball
1. Assume back lying position on floor. Place hands at sides with palms down on floor.
2. Start position: Place one heel on top of Flexaball with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4. Return to start position.
5. To increase difficulty, raise and extend arms above chest.

Leg Circuit Workout Tip:
Slow this movement down if you need to and make sure you focus on quality and not quantity or speed.
Sets Reps Weight/
Resistance
Tempo Time
1 10 each side
2 10 each side
3 10 each side
Standing quad stretch
1. Standing with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold for the prescribed time and repeat with the other leg.

Leg Circuit Workout Tip:
This is your break so enjoy it and try not to rush back into the circuit.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
2 60 seconds each side
3 60 seconds each side
Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

Leg Circuit Workout Tip:
This is your break so enjoy it and try not to rush back into the circuit.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
2 60 seconds each side
3 60 seconds each side
Stair Climbing (double step)
1. Start at the bottom of the stairs and step up two steps at a time.
2. Repeat for the recommended steps or time.



Leg Circuit Workout Tip:
You can find a set of stair just about anywhere but if you absolutely can't then you can substitute an elliptical with incline, treadmill with incline, step-ups on reebok step or bench, etc.
Sets Reps Weight/
Resistance
Tempo Time
1 double steps walk
2 single steps run
3 double steps walk
4 single steps run
Running


Leg Circuit Workout Tip:
Work to get your heart rate up to 85% of max. This is your fat burning time so make it count.
Sets Reps Weight/
Resistance
Tempo Time
1 jog 60 seconds
2 sprint 30 seconds
3 jog 90 seconds
4 sprint 60 seconds
5 walk 60 seconds
Glute/Piriformis Stretch
1. Lie back and cross legs with the involved leg on top.
2. Gently pull opposite knee towards chest until a stretch is felt in the hip area.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight in a neutral position.


Leg Circuit Workout Tip:
These 4 stretches create length in the muscles you just worked so try not to skip them.
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Prone Hip Rotator Stretch
1. Lie down with your left leg in front of you and your knee bent at 90 degrees. Place your right leg straight behind you.
2. Lean forward with your chest towards the floor until a stretch is felt in your hip/glute area.
3. Hold for prescribed time and then repeat with the other leg.

Leg Circuit Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Leg Circuit Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side
Lateral Bend Straddle
1. Start by placing your feet as far apart as possible and your hands overhead.
2. Lean to a side and try to reach ankle with your hand.
3. Remember to keep your body parallel and do not lean forward or backwards.
4. Hold for the prescribed time and repeat to the other side.

Leg Circuit Workout Tip:
Sets Reps Weight/
Resistance
Tempo Time
1 60 seconds each side

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