If any day called for a challenging but time-efficient routine for the lower half, this is the day: Monday after the Thanksgiving long weekend, during which our exercise routines were likely disrupted and our plates filled to overflowing - and now we've got an inbox full of e-mails and workday tasks awaiting us.
The muscles below our waists are the largest and most powerful. Think about the power that comes out of the quads and glutes even when we just sit down and stand up. So pushing them in a rapidly moving circuit guarantees a high calorie burn; great endorphins; and a variety of muscle engagement (glutes, hamstrings, quads, hip flexors, etc.)
The workout below takes about 30 minutes, assuming you move from exercise to exercise and don't stop any longer than it takes to set up the next exercise (30 seconds max). Yes, your heart rate will be up there. That's the idea. Know your limits, but challenge yourself.
The Quick n Dirty Legs Routine
Warmup: 5 minutes light jog or 5 minutes on the elliptical, or 30 seconds each of ...
- Jacks
- High Knees
- Squat Jacks
- Side-to-Side Hops
- Mountain Climbers
- Jacks
Circuit One
1. Close-in Smith Machine Squats: 15 reps (at a weight challenging enough that you'd rather stop at 10 or 12)
2. Traveling Sumo Squats with 10-25 lb weight plate: 15 reps to the right, 15 reps back to the left - Step to the right wide, squat down into a sumo as you hold the plate at your chest, and come back up as you bring the left leg together with the right. Keep repeating, traveling 14 more steps/reps to the right. do the same for the left side.
3. Smith Machine Regular Squats: 15 reps
4. Traveling Sumo Squats with 10-25 lb weight plate: 15 reps to the right, 15 reps back to the left
5. Repeat the circuit once more
Circuit 2
1. Deadlifts: 20 reps (at a weight challenging enough that you'd rather stop at 10 or 12)
2. Walking Lunges: 15 lunges forward, 15 lunges back, holding 10-20 lb weights in each hand (or start with just your body weight- the best 'weights' around!)
3. Glute press machine: 15 reps for each leg
4. Walking lunges: 15 lunges forward, 15 lunges back, same as before
5. Repeat the circuit once more, stretch and you're done!
Coming this week: Three fitness musts you should NOT skimp on if you want maximum performance, and a Real Badass shares her quarter-century success story of pounds lost, confidence gained, and personal records set.