Circuit Program Leg Boost Circuit

Tyler Wallace, NASM-CPT, PES, CES Give your legs a quick workout you can do virtually anywhere. Exercising at different speeds and planes of motion (front, sideways, and turning) is a great way to give your legs the integrated functional workout that they need. Do this circuit 2 - 3 times per week and perform all exercises in succession, taking 90 seconds to rest before the next set. Circuit Program: Leg Boost Circuit Exercise Sets Reps Tempo Rest Coaching Tip Prisoner Squats  2 20 Medium 0 sec Keep your chest up and feet pointing straight ahead as you squat down Front Step Up to Balance  2 15 Slow 0 sec Extend your leg and stand up tall when you step on the box Side Lunge  2 12 Slow 0 sec Keep your foot straight ahead on your lunge leg Turning Hop with Stabilization  2 8 Medium 90 sec Keep your hands on your hips and try to stick the landing For best results keep your feet straight ahead and your knee lined up over your 2nd and 3rd toe Always think about contracting your glutes during the concentric (muscle shortening phase) phase of each movement