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Sculpting lower body circuit

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

5 hours 39 minutes ago

👉🏼 Don’t make it your goal to be fit....
Make it your goal to be disciplined and being fit will follow. Being fit reflects hard work, you can’t obtain it without patience, passion and practice. You can’t inherit it.. You can’t borrow it.. You can’t hold on to it without constant dedication. Exercise to be the best version of YOU!! Eat to be healthy and nourish your body. Along the way.. Ignore the haters, the doubters, the nay-sayers and the unhealthy examples that were once feeding you. Always remember the same water that softens the potato, hardens the egg. It’s about what you’re made of! Let self motivation run through your veins... Now let’s do this! 😤

Paige Hathaway

1 day 4 hours ago

For me, my motivation comes from within.
I am a non-stop learner, non-stop experimenter, non-stop quencher of my curiosities, and a non-stop yearner to become better as a person. Life is about finding your passion and living within that dream! My passion is to improve the lives of others, by giving people the tools to boost their self-confidence, to learn how to live a healthy lifestyle and to chase their own dreams without the thought of fear or failure. My motivation comes from within but is boosted by my surroundings. You are who and what you surround yourself with. So hang around people who make you hungry for life, touch your heart and nourish your soul. Ultimately you are who you choose to be. You are not what happened to you in the past.. so let go. YOU ARE NOW! You are in this very moment. What will you do with it.. Who will you choose to become..

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