Fat-Roasting, Glute-Burning Leg Circuit

After a 2 mile run around McIntosh Lake (see the run here), I decided to get my leg workout in the fast, no-break circuit kind of way. For this, it’s best to find yourself in a park, a beach, a backyard–somewhere with some space. But of course, if you’re locked in an apartment in an Alaskan winter, you can always modify it for small space too. This is a great workout for those who have little time and want high intensity. Let’s do it!

Lock n Load Legs Circuit

1. Lunge 20 feet (or for 20 seconds). You’re going to lunge yourself to your first “station” in this circuit.

2. Scorpions until failure. These work the hamstrings. Go on all fours, lifting one bent knee up and down behind you. Do it until you can’t do another rep. Switch to other leg.

Quadruped hip extension

3. Lunge 20 more feet to the next station (or 20 seconds). Think about a triangle as a formation that we’re doing (the stations set up in that way).

4. Plie squat until failure. The link has the best full description. Start in horse stance, squat down, then lunge left and then right! These are killer on the glutes and quads. Do them until you drop.

5. Lunge 20 more feet to next station (or 20 seconds stationary). ‘Nuff said.

6. Step ups until failureFor this, I had a little grassy incline that I used. If you’re at home, you can use a chair, a couch, or a coffee table (just don’t tell your partner!). Or at the beach, build up a little sand incline. You get the idea. Step up and drive the knee up every time. Until you can’t step up another time!

A super blurry older picture of me performing a step up

7. Doggies until failure. For this, you’re on your hands and knees again. Kick your leg back and then a full rotation around back to starting position. This targets your glutes. The more you do, the more those muscles will tighten up. Do them until failure and then right away on the other side.

And repeat as much as you have time for. Again, this can all be done stationary in one place. Just try to keep it non-stop. You can rest and have water in between the whole sets, but to get that burning, cardio effect, just keep going! Have fun and stay hungry and fit!

9 Responses to "Fat-Roasting, Glute-Burning Leg Circuit"

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  1. yooshinate

    May 10, 2013 at 5:57 pm

    Hey there! I just nominated your blog for my Bouquet of Three Awards (http://tipsforlivingyourbestlife.wordpress.com/2013/05/10/bouquet-of-three-award/). :)

  2. Running for the Prize

    May 10, 2013 at 6:54 pm

    I think I know what I’m trying Monday after my “light” run :)

  3. Foogos

    May 11, 2013 at 6:12 am

    I’m a big fan of single leg lunges. One foot on the floor, the other behind you and up on a bench or some other sturdy, stationary object. You’re basically already in the lunge position. With weights in hands (relaxed and extended downward), squat/lunge down, rise, repeat. Do your set and switch legs. It’s killer.

    • hungryandfit

      May 11, 2013 at 8:55 am

      Definitely! Great exercise

  4. Red

    May 12, 2013 at 9:38 am

    Reblogged this on Redbeads.

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