Sculpting lower body circuit

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Carve your buns, quads, and hamstrings (plus a little bit of core) with this killer lower-body circuit courtesy of trainer Joni Ortiz. Power through the exercises quickly using your own bodyweight, or take it at a slower, harder pace by adding a set of dumbbells into the mix.

Model/Trainer: Joni Ortiz //  Photography: James Patrick

This lower-body circuit is great for strengthening and toning your lower body and, considering some of the largest muscles of the body can be found in your legs, you get the added bonus of serious calorie burn.

Complete 15 repetitions of each exercise with good form before moving on to the next exercise. Complete each exercise back-to-back with no rest in-between to ensure your heart rate is kept high. At the end of the circuit, rest for 30 seconds (advanced) to 1 minute (beginner), before starting the circuit again. Four rounds.

Forward lunges

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Stand holding your dumbbells by your side (if you have them) and step forward, lowering your back knee down to the ground and keeping your front knee in alignment with your ankle. Push through your heel back into standing position. Repeat for 15 reps, alternating legs

Good morning – squat Rotation

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Start in a standing position. Move into a good-morning with a slight bend in your knees, hinging at the hip and with your back straight. From here, sit back into a squat (hold this for a couple of seconds) and then move back into a good morning.  Return to a standing position. This is one rep. Repeat for 15 reps, moving at a moderate to quick pace.

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Start in a standing position, holding dumbbells at your sides. Shift weight onto one leg, lower dumbbells down, keeping a slight bend in the stationary leg, while kicking alternate leg back. Upon rising, push through the heel and squeeze your glute muscle for two seconds before lowering back down. Repeat.

Bench step-ups with kickback

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Stand facing a bench. Step up with your right foot and kick your left leg back at the highest point of the movement, squeezing your glute. Step back down to the ground and repeat with your opposite leg. Alternate legs until you have completed 15 reps.

Spiderman plank

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Begin in plank position, holding dumbbells. Bring your right knee towards your right elbow with a slight squeeze in your oblique, before returning back to plank position. Repeat on your left side and alternate sides until you have completed 15 reps.

Bench jumps

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Stand facing the bench. Squat down and jump up onto the bench into a squatted position. Think ‘light knees’ – you should not be banging into the bench with force, as this puts undue pressure on your joints. Step back down to the ground and repeat until you have completed 15 reps

Alien squats

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Get into a squat position with knees wide. Kick feet out without raising your upper body, before moving back down into the squat position. Repeat for 15 reps. This exercise should be completed quickly for best results.

Source article –

Sculpting lower body circuit

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Paige Hathaway

1 day 22 hours ago

Who runs the world? 🙋🏼‍♀️🙋🏼‍♀️ Sweet Sweat
Well... YOU DO IF YOU CHOOSE TOO!

Only YOU are in control of your future. What are you doing today to get yourself closer to your goals...? ✨ #grindtime

Paige Hathaway

3 days 21 hours ago

She was a true fighter..

You could see it in her eyes. She wasn’t born strong.. She was built strong. She didn’t come from the perfect home and even tho it may seem she were in the most favorable current situation, things were far from perfect. Despite her past, She kept her heart beautiful but her fight tough. She was focused, handling her own business and she made a decision to do more than just survive using courage, hard work and consistency.

Somedays she had no idea how she’d do it but she never made excuses or gave up and even when she failed, she got right back up. She learned that the hardest times in life were when she was transitioning from one version of herself to another.

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