45 Minute Lower Body Work It Circuit – Burn 369* Calories
I love our Work It Circuits! We are laying our weights out around the mat and hitting a circuit. This is a variety of lower body exercises with some cardio thrown in. I will show you the low impact variations as well. I am also adding an ab exercise in each circuit.
#lowerbodyworkout
You will need: a variety of dumbbells: 15,20,25,30lbs (this is what I use but always lift within your own abilities)
Format: 45/15×2
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*Calorie burn is really specific to each body and generally the margin of error is between 15-25%. So, take it with a grain of salt and certainly don’t compensate with overindulging. The number on the thumbnail is what I have burned according to my Apple Watch 4
Good morning everyone welcome back to move daily Fitness I’m Tracy Steen this workout today is a lower body work it circuit okay in this workout I’m going to have a set of 15s a set of 20s a space a set of 25s a set of 30s a space
And then I’m also going to add in a ab exercise at the end so seven different exercises in the circuit each exercise will be for 45 seconds of work 15 seconds in between we’ll repeat each circuit twice through you’re going to require a variety of dumbbells in the
Workout today then you could use the weights that I’m using I’ll have mine listed at the end of each exercise at the top of the screen or lift within your own abilities I’ll start you with the warmup and we’ll end with the cool down all right ready to move daily me
Too let’s do It all right traditional strength on the watch today uh you can hold on to something for balance let’s just do that open door so we’re going to lift the knee up you’re going to open come back to the front and down you got 10 a leg
That’s three up open and four the other knee is soft the one you’re standing on good four more here last one on this side and switch your side knees up open and one good halfway five More Last one here good and let’s go into a static lunge pelvic tilt drop low each side stretching that back hip flexor we’ll just do 10 per leg here okay get the front to glute warmed up a bit as well last one on this side and switch all right straight up and Down good holding that wall again we’re going to flex the foot and just give me a nice little swing here 15 a leg there’s 10 five more the side and switch legs and swing foot is flexed Up five more Here very nice wide stance hand to toe touch stretching those hamstrings out a Bit one more here good you’re going to squat low if you can’t get down into this position just hit some squats here to warm those glutes up all right stand and squat keep your hands on your feet for eight last one here and let’s finish off with some calf raises 15 right here
Swing those arms 10 more last one here all right there’s the first few exercises we’re going to round the whole mat two rounds and here we go I will start with 115 and again if you need to lift lighter feel free to switch your weight we’re going to do an
Alternating front lunge with that pass under all right so super tall I’ll go this way so you can see and we lunge pass it under other side lunge and pass under now if you’re not loving the pass of course you could just hold that right here for your front lunge
Okay just hit myself in the hip there good one all right super tall drop good Setting that down I’ll hold just 120 on this one here too moving into that side lunge reaching hips back same side and I’ll call half shoulders back back is tall we lunge reach and tap that’s It last one on this side all right switch hands other leg Lunge and into your cardio set that weight down okay you’re going to do two knees two butt kicks knee knee butt butt ready here we go one 2 one Two Okay using that 25 I’m just going to use one we’re going to go in into that goblet squat feet a shoulder withth apart shoulders back drop nice and low and you’re low and Drive Very nice and on my back holding that 30 on my pelvis for my glute thrusts okay have a good hold on it feet are close to the bottom and pulse at the top so you’re up Pulse and drop Up Up and Down Squeeze those glutes at the Top you’re going to stay down here for that ab exercise oh sorry we’re going to do cardio first never mind all right up for Cardio all right moving into your frog squat here for low impact drop those glutes and work you’re here Low Nice quick sit before the ABS all right hip hop Bend and extend or hip hop extension pop your hips Bend and extend little pop to the ceiling Bend and Extend Up you get round two back to that front lunge with a dumbbell pass I’m sticking with the 15 here alternate the front lunge nice and Tall we drop and pass good Switch I’ll hold the 120 for my side lunge you can change the weights as well if you need if you’re like oh that first round was too hard or easy then Switch I’ll Call half reach and Tap last one on this side switch sides take a step switch your weight Reach cardio two knees two butt kicks you’re here if you don’t need the break two knees and but here Here Gar blet squat holding my 25 Drop It Low On the ground into the glute thrust pulse with my 30 pulse at the top have a good handle on your dumbbell up Pulse drop up squeeze [Applause] Down if you want to switch the order of the cardio and ab feel free I’ll do it how it’s written but would have made more sense to just stay on the ground you do what you’d like it’s not bad getting up and down and up and down though that’s good exercise just
Saying those glutes cardio got your frog squats make sure sure there’s no weights in your path here all right drop the ground nice wide stance so you can get Low if you can’t touch the ground you’re just reaching down as low as you can otherwise drop the glutes low enough to tap if you can Into the ABS here hipop pop extension and then we got our new circuit coming up all right little pop Bend and extend let’s work up and lad to the ground halfway stay with me Here very nice all right quick water break check out the screen and see what’s coming up Next going into my pendulum swing I’ll hold a 15 you could do this without weight if you wish as well front lunge back lunge I’ll call half and then we’ll switch our static leg all right ready switch hands here too so we lunge then you switch reverse switch front good stay
Tall all right switch your stationary leg and lunge switch hands Lunge You into your suitcase squat now feel free to go later if you wish I’ll hold those 20s holding them at my side keeping my chest up and out and back straight all right bend down and drive W There it is into your cardio I’m going to do ice skaters here’s low impact I’m going to add the pause and practice my stability work here let’s go pause feel free to move faster if you wish N Dead lifts okay I’m going to stick with those 25s here that’s okay for me but go lighter if you need knees are soft we’ll hinge at the waist and you’re slow two three and Power nice neutral neck I’m just looking at the ground right out in front of me not at
My toes or knees just right out one two feet in front Moving to my 130 for that paa squat okay go lighter if you wish toes are out knees over the toes we’re low and lift Squeeze your glutes at the top here contract let’s go into your cardio I’m doing that two Jack scissor so you can modify right here with four scissors or four tap backs on Newman shoelace get ready and Jack Jack Four 3 2 one Jack back 4 3 2 1
All right on your back for your starfish opposite hand Taps opposite toe stay in your back here for modification Okay round two just one more of these going back to your pendulum swing I’m sticking with the 15 front and back lunges I’ll call half all right we lunge to the front switch hands lunge to the back switch hands Last one here switch your static leg lunge Reverse Into your suitcase squats I’ll stick with those 20s itch itch all Right feet shoulder width and tall Yeah Into that cardio those heavier weights kick the heart rate up 162 doesn’t feel that high I’m huffing and puffing though ice skater pause if you need or wish here we Go I like to pause because I’m practicing using the Ecentric phase of my muscle stopping myself stopping a body in motion see I didn’t do it there this will be important if you ever trip or fall which happens all the time in our lives are your muscles available to you to catch you Okay Dead lifts 25s feel good for me all right slow and controlled on The Descent power up on the ascent slow two three up Theion Last here nice all right paa with the 30 yikes it Italy see we’re just getting heavier as the day goes on here wi stance you drop and drive He Cardio again make sure none of the weights are in the way Two Jacks for scissor and work 1 2 4 3 2 1 ABS starfish okayo I like a nice starfish opposite hand Taps the toe on your back or up to the tailbone and work here and Switch He hug it out there for a second nice job one more circuit take a look at the screen and join me Back moving into my reverse lunges I’m going to stay on the same side and then I’ll call half I’m going to a reverse lunge kick all right cuz I like it you can tap if you’re too Tippy all right same side Drop It Low you’re here and Kick last one on this side and and switch Legs nice balance practice here as well boom into my sucas squat reverse deadlift formerly known as the Monica but I got tired of explaining what that was okay I’m holding the 20s squat then hips come up and then reverse that dead lift squat hip hinge and stand that’s it
Super flat back as you drive the hips forward on that uh hinge Part Set those down a little easier cardio because I am going into a heav front squat Jack and Skip right here that’s low impact Jack Skip I’m going to hold the 25s on the front squat you could hold one or lighten your weight whatever you wish rack it in the front core engaged and Drop Woo she was Heavy I’m going into a single dumbbell deadlift all right feel free to do another leg exercise if your backs had it from the deadlifts wide stance I’m holding the 30 all right so I hinge I pause I drive and squeeze slow back flat Drive so you are bending the knees quite a bit it’s like a Sumo deadlift so hinging at the waist knees are not the stiff one that we saw in our last round of deadlifts we’ve got more Bend kind of like into that Squat and drive and squeeze to the top
Nice okay cardio is going to be that Sprinter hop it’s going to get low drive that’s my low impact I’ll call half and we’ll switch make sure your area is clear okay take it low drive it here with a hop or Not think about what leg is going back cuz this is the last time on that side now switch other leg is back knee goes Up all right 10 scissors 10 flutter kicks on your back 10 and 10 hands under the bottom if you want to support that lower back start with flutter ready go for 10 9 8 7 4 3 2 and scissor here for 10 9 8 7 6
5 4 3 two flutter here and one two 5 6 9 10 and scissor here 2 4 6 8 9 10 and flat one 2 4 6 and eight ah all right round two last one every one woo getting sweaty reverse lunges into that high knee make sure
You’re not dizzy take your time if you need more Time the back of my hands are itchy right now from sweat and nerve endings I hate that all right switch leg leg don’t make that lunge too drastic keep it close drop straight up and Down all right 2K squat de lift reverse dead lift holding 20s and work drop hip hinge and Stand Very nice into cardio which is your jack skip more if you [Applause] need Okay front oh yeah this was hard okay you can do it up up front squat here Flex quads at the Top it’s enough for me Sprinter hop she’s heavy folks she is heavy all right luck call half power skip if you don’t want to do this one here we go low and Drive you have to have some good hip flexibility to drop down into this position so I know we’re not all there switch other leg goes back this One last exercise all right on your back we forgot that damn Sam okay I’ll come back to it here we go one 2 3 4 5 6 7 8 9 and switch for one 2 and switch and flutter And Scissor and Flutter all right let’s get that deadlift in I probably forgot about you for a reason all right holding that 30 now last exercise sorry folks knees are soft and hinge slow two pause two three and drive Good 15 Seconds in Four 3 2 one and done you move daily in your lower body work it circuit with Ms that was great well done everyone thanks for joining smash the like button if you enjoyed today’s workout don’t forget to be subscribe to this channel too okay
You can just tap the button at the bottom of the my page there then you click the little bell and it turns on notifications and it lets you know when I put out a new workout all right let’s stretch it out let’s make our way down to the ground nice work
Everyone okay I’m going to cross right at the knees grab the those ankles draw them in for a great glute stretch if you can’t do this type of stretch do that four stretch okay you do need again some hip mobility in this guy so just draw that down toward you oh
Nelly that was not too bad I sorry about that last round where I just missed the order like the dumbbells were right there too switch sides did I not see that big 30 lb sitting there maybe not I was selecting to ignore it uh anyway good work yeah speaking of
This exercise here and hip flexibility and Mobility uh do you have it let’s do a hamstring stretch do you feel like you are limber in the hips in your shoulders in your ankles in your thoracic spine those are some main areas that are really important to keep your mobility
In switch sides right and as I sort of instructed during that ice skater that is practicing recruiting the muscle in an Ecentric phase so as the muscle is working to slow you down and stop you different muscle fibers have to recruit in order for your muscle to enact and
You know keep you keep you from falling down let’s let those legs fall gently to one side try to keep your shoulders on the ground but if you don’t practice that how do you expect that that’s going to be available to to you if you ever do
Trip or fall right and I think over time this has happened to me too switch sides it it’s that old adage when you don’t use it you lose it is so true with aging and your ligaments and Joints they just can start to atrophy they can start to
Get too tight um they can start to get brittle and fragile when you don’t bear weight on them and if you don’t stick with a good range of motion that is so big that’s what I’m I’m really learning is that range of motion let’s come to a
Seated position let’s go into this 9090 stretch for example can you put your chest down to your leg if you cannot you might have some really tight hips hip flexor um that ball and socket in the hip joint is probably really tight and that is something that you can improve
Upon and work on and you should as you age let’s come and turn toward that trail leg drop those shoulders so this is the type of stuff that we’re doing in my new program called the limber life switch down again they’re just short little classes probably between what is it 6 and 12
Minutes a day a couple times a week maybe four times a week where you’re just come to the trail leg again see you can feel this right here can’t you in that tensor fasy latte that wraps around here and just practicing things like mobility in your hips again shoulders
Thoracic spine ankles all right let’s go into this 4040 or 9090 rather 4040 uh right here a little bit so practicing that is is crucial this is a great way to warm up those hips at the beginning of any of your workouts you could do this all right we’re going to camp on
This side now sit tall and hinge chest on your leg is one side tighter than the other so then you maybe have some imbalances and this is perhaps something that you want to go see a physiotherapist for and get really specific exercises come to the trail leg
For that side right I’ve had issues with this hip and this shoulder So I myself have seen physiotherapists multiple times for those issues back down to this lead leg and then also in the limber life we do something called Dynamic neuromuscular stabilization or DNS flow and it’s so wonderful let’s come back
Here it’s like you’re getting back to those movements that you used to do as a child but then you sto doing over time time because you learn to compensate other muscles right so it’s again it’s movements like this you’re reaching for things what would a child do and um yeah
So it’s good it’s good to practice and that’s what the limber life’s about you can click or tap it in the description below and take a look I I show you all of the classes that you get on the website there so you can take a look
Exactly what you’re going to get what you can work on stretches uh you know just little daily things I think that keep you limber as you age that’s what we want all right Big Stretch up exhale grab those toes draw them in thanks for joining everyone
Go move daily now in your wellness and nutrition and I’ll see you in the next Workout