Health & Wellness, Workouts

Quick 20 Min Leg and Booty Burn

Lately I have not been able to “properly” train legs. I say “properly” because the moves that I currently cannot do, are the most effective. Those would be any squat or lung variation, and majority of the machines in the gym. My knee problems have also cause me to deter away from my usual cardio: stair master, sprints, HIIT that would include jumping, etc. So this has forced me to get creative to strengthen my quad muscles while also getting my heart rate up without irritating my knee. Here is a simple circuit that I threw together this morning which had me dripping (literally) in sweat by the end:

Circuit 1:

Set the timer for 5 min

  • 1 min bike
  • 20 single leg dead lifts (10 each leg)
  • 30 yard sled push (added 20lbs)
  • bike remainder of the time

Rest 90 seconds

Circuit 2:

Set the time for 5 min

  • 1 min bike
  • 30 yard banded side steps (switch half way through)
  • 30 yard sled push (added 20 lbs)
  • bike remainder of the time

Rest 90 seconds

Repeat the two circuits twice!

This really got my heart rate going this morning! It may sound easy but don’t be fooled. Give it a try!

-Simmone

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s