Leg Circuit

Posted: July 17, 2014 in Fitness
Tags: , ,

I have found that one of the most difficult workouts to complete at home successfully is legs.  When most people think of a leg workout (myself included), they think of heavy squats, leg presses, leg extension, etc.  I don’t know about you, but I don’t think I could safely clean and press the amount of weight I would want to squat at home.  I certainly don’t have a fancy leg press or leg extension machine at home either.

So, my favorite way to do legs at home is to complete a circuit and utilize a lot of unilateral moves.  The following is the circuit I completed at home today using only a few kettlebells and a step.  It took me about 1 hour to complete 4 total rounds (including interruptions from my kids, the phone, and a few curious bees)…

IMAG3604-1

All exercises were done back-to-back with little-to-no rest.  I used 15 reps for all of the exercises with the exception of the medicine ball squats (20 reps).  So, grab your Top Secret Nutrition Pump Igniter or Cardio Igniter (’cause either one will do!), warm-up and GO!

  • Kettlebell (KB) Goblet Squat
  • KB Stiff-Legged Deadlift
  • KB Sumo Deadlift
  • KB Step-Up
  • KB Bulgarian Split Squat
  • KB Deficit Reverse Lunge
  • Bodyweight Unilateral Box Squat
  • Bodyweight Squat with Medicine Ball Squeeze (medicine ball between knees, fast reps – if you drop the ball, start over! :-P)
  • KB Calf Raise Farmer’s Walk (about 50′ x 2)

Take a few minutes between each circuit to rest and complete 2-4 circuits total.  It may not be heavy but I was certainly sore afterward!

If you decide to give it a try, let me know how it goes!

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