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The other day my wife came home from the gym a little down. I asked her “how was your workout” to which she replied frustratedly that all the squat racks were being taken and she didn’t feel like leg day was as effective as it could have been. You ever been there before?! You’ve got the perfect workout all dialed up only to have it completely derailed when you show up by lack of equipment and too many people. That being said – today’s workout is for my wife the next time she finds herself in the gym on leg day without a squat rack to be seen! Here’s a killer circuit workout to carve your legs, butt, and hips:
You’ll perform this workout in three circuits. Perform Circuit 1 A-B-A-B-etc until all sets have been completed and then move on to Circuit 2. Complete circuits 2 and 3 in a similar A-B-A-B manner. Here we go!
Warm up
Bike, treadmill, elliptical, or rower – something to get the blood flowing and the muscles warmed up!
5-10 minutes
The Workout
Circuit 1
A. Walking Dumbbell Lunges
Grab some dumbbells and take a little stroll. Alternating one leg in front of the other – make sure to take big steps so your knee doesn’t travel in front of your toe.
10 steps on each leg and then on to Single Leg Cable Deadlift
B. Single Leg Cable Deadlift
It’s amazing what a horizontal line of pull does to a deadlift as compared to a vertical one! Try it out by performing a single leg deadlift on a low cable. One of the best glute exercises out there!
10 reps on each leg and then back to Walking Lunges
Repeat circuit 3 times and then move on to Circuit 2
Circuit 2
A. Walking Dumbbell Side Lunges
Just when you though we were done lunging! Grab some dumbbells and hold them at chest level while performing a traveling side lunge. For an added bonus you can even try a military press with the weights (press the weights overhead while going down into your lunge. They return to chest level as you return to an upright position).
10 reps on each leg and then on to Heel Raises
B. Heel Raises
Either standing or seated – can also be done on a leg sled if that’s available. Just make sure you go through full range of motion (heels below toes) to get the maximum benefit!
20 reps and the back to Walking Dumbbell Side Lunges
Repeat circuit 3 times and then move on to Circuit 3
Circuit 3
A. Standing Cable Hip Abduction
Tap out the lateral hip muscles with this awesome exercise! Loop the cable around you ankle and kick your straight leg out to the side. Slowly return to the starting position.
10 reps on each leg and then on to Standing Cable Donkey Kicks
C. Standing Cable Donkey Kicks
Stand facing the cable machine with the strap looped around your foot and a slight bend (45 degrees) in your knee. Perform the exercise by kicking straight back behind you while straightening your knee out. Focus on smashing your glute at the top of the kick. Slowly return to starting position.
10 reps on each leg and then back to Standing Cable Hip Abduction
Repeat 3 times and consider those lower extremities ROASTED! Very well done!
Don’t get me wrong – squats are hands-down my favorite leg exercise (my wife’s, too; hence her disappointment!).
Here are 5 of my favorite squat variations you can try out the next time you’re in the gym (pending rack availability!)
Question or comment for Jared? I would love to hear from you! Leave me a comment below or email me at ToneandTightenFitness{at}gmail.com.
Make it happen,
Jared
By Jared Beckstrand