Wednesday, July 1, 2015

Legs & abs strength circuit routine

Inspired by Kayla's 30-minute circuit workouts and also because I only had less than an hour before the gym closed, I made up a circuit routine on the spot which targets mostly legs, butt and a little bit your abs. Some exercises are weighted to make them more challenging but if you're a beginner, you can start without the weights. This ended up being a really good workout and since I wrote down the exercises before each round, I thought I'd share. It's less than an hour, so kind of perfect now that we seem to be in a middle of a heatwave here in Europe. Just because it's hot outside, doesn't mean you should skip your workouts. This circuit targets legs and abs and you'll be in and out of the gym in an hour!
Legs and Abs circuit training - ph. Stylerunner
Photos from StyleRunner
All you need for this training is: a timer (I use my phone), an exercise mat, an exercise band (I use Medium), a 5 kg weight and a Bulgarian bag is optional. Set the timer on 8 minutes and start with Round 1. Do exercise one, two, three and four and do as many rounds as you can within those 8 minutes. Depending on the round, I manage to do all exercises 2 or 3 times within the 8 minutes. Take a water break in between each round. If you are unsure about an exercise you can probably find it on Youtube, or just ask me! Make sure you pay attention on the right technique of each exercise, rather than trying to do everything as fast as possible. 

Round 1 | 8 min
15 squats with 12 kg Bulgarian bag
20 jumping lunges - 10 each leg
20 lunges with 12 kg Bulgarian bag - 10 each leg
20 jump squats


Round 2 | 8 min
single-leg hip lift - 2 x 10
20 bicycle crunches
20 hip thrusts with weight
20 russian twist with 5 kg


Round 3 | 8 min
20 steps crab walk with exercise band - 2 x 10
15 jump squats
20 lunges weighted with 12 kg Bulgarian bag
20 jumping lunges - 10 each leg


Round 4 | 8 min
15 v-ups
20 hip thrusts with weight
20 Russian twists with 5 kg
15 jump squats

If you're unsure about an exercise, you can easily substitute it for something you're familiar with. It's actually really easy to put together a circuit training, I will definitely do something similar more often. It's faster than my usual workouts and very tiring. Because of the timer, you're kind of forced to continue rather than taking a break after every exercise. If you're in a time crunch, it's really perfect! Let me know in the comments if you'd like me to share my workouts more often.