Tag: lower body workout

At Home/Outdoor Leg Circuit Workout

An easy and effective, minimal equipment leg circuit workout that can be done at home or outside.

With the weather (finally) starting to get nicer, I like to try to come up with workouts I can do outside and with minimal equipment. These kinds of workouts are also perfect if you’re running low on time. This leg circuit is very intense and effective – I was definitely sore afterwards!

Since I live in an apartment complex, I have lots of staircases around to take advantage of. You can also find a staircase at a park near your house, bleachers at the local school, or even the one inside your house!

For the circuit workout, I added in a band to go around my thighs. If you don’t have a band like this readily available, you can still do the workout without it! It just adds more resistance and activates your glutes.

Warm Up:

Stair Sprints – 3 sets of 10 sprints up the stairs. Walk or jog back down the stairs



Circuit Workout:

Perform each exercise back to back and complete 3-4 sets of the circuit for the complete workout. Use the stairs for these exercises.

Exercises:
  1. Banded Squat Walks
  2. Banded Sumo Squat Jumps
  3. Banded Side Steps – Left Side
  4. Banded Side Steps – Right Side
  5. Lunges or Jumping Lunges (20 total)
  6. Stair Sprint

After this circuit workout, I usually throw in an additional superset or two to finish off the workout. A superset is when you perform two exercises back to back with little to no rest in between.

Superset 1 (3 sets):

This superset is performed without the staircase.

  1. Banded Sumo Squats – 20 reps
  2. Banded Narrow Squats with Added Pulse – 12 reps

Superset 2 (3 sets):

  1. Banded Step Ups with Glute Kickbacks (performed on the stairs) – 10 each side
  2. Side Lunges – 15 each side

Enjoy & get sweaty!!