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Lower Body Plyo Circuit Workout! Intense exercises to get strong legs fast!

Lower Body + Plyometric Superset Workout

Another sweat dripping workout from the 2016 Summer Sweat Series: Lower Body + Plyometric Superset! Get ready to get your heart pumping!

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lower body plyometric workout graphic

*Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}.

Goblet Squat + Calf Raise

how to do it:

  • Stand holding the top of a dumbbell close to your chest. This will be your starting position.
  • Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
  • At the bottom position, pause and use your elbows to push your knees out.
  • Push through the bottom of your feet to standing position coming up onto your toes into a calf raise
  • Lower your heels to return to the starting position, and repeat for desired reps

Hopscotch Squats

how to do it:

  • Bouncing off the balls of your feet, jump your feet wide.
  • Hop back to center on your left foot, then jump your feet wide.
  • Hop back to center on your right foot, and continue alternating in this pattern.

Messier Squats

how to do it:

  • Position feet shoulder width apart and toes slightly pointed out, holding the dumbbell with both hand at the center of your chest
  • Contract core and maintain an upright chest position
  • Flex at the hips and knees by pushing in a backward motion to lower body into a wide squat stance
  • Slowly lower hips until tops of thighs are parallel to floor
  • Keeping your knees in line with your toes, shift to your center into a lateral lunge stance
  • From this position shift hips through the starting position into the opposite lunge stance
  • Continue to shift hips side to side while keeping your chest high and core tight

Heisman Bounds

how to do it:

  • Assume a half squat position facing 90 degrees from your direction of travel.
  • Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
  • Immediately push off and extend, attempting to bound to the side as far as possible.
  • Upon landing, immediately push off in the opposite direction, returning to your original start position.
  • Continue back and forth for several repetitions.

Table Top Glute Stamps + Dumbbell

how to do it:

  • Start in a tabletop position, knees under hips, hands directly under your shoulders
  • Place dumbbell behind one knee bent at 90 degrees, flex foot and thrust foot up into the air activating your glutes and hamstrings.
  • Perform all reps on one leg and switch legs for the second set

Dumbbell Swings

how to do it:

  • Stand with feet shoulder width apart holding weight out in front of the body.
  • Lower the weight back between your legs keeping your back straight (move your butt back not your knees forward).  T
  • hen thrust the hips forward squeezing those glutes and keeping the core tight to swing the weight up to approximately shoulder height.
  • Continue this swinging movement with control for desired reps

Squat + Donkey Kick

how to do it:

  • Start with your legs shoulder width distance apart, arms comfortably at your sides
  • With weight in your heels, chest lifted perform a squat; bringing your arms/hands forward toward your chest
  • Keep your butt back and chest lifted as you push up, pressing your hips up and forward
  • Return to standing position
  • Bend your right knee to 90 degrees and kick it straight back towards the wall behind you
  • Bring knee back into starting position and back to initial squat position
  • Repeat squat and donkey kick back with your left foot
  • Continue to alternate legs with a squat between each kick back

Lunge + Squat Jumps

how to do it:

  • Stand with your left foot in front of you and point both feet forward. Lunge down while leaning your torso forward slightly without rounding your spine.
  • Jump straight up, swinging your arms over your head and extending your torso.
  • Land with both feet in a standard squat position
  • Lower into a squat and explode up landing with your right foot forward in a lunge
  • Continue to alternate lunge jump, standard squat, jump lunge
  • Repeat the entire set for desired reps


Disclaimer: Always consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen worked with a professional trainer to design the Summer Sweat Series exercise program, you are participating at your own risk. Please listen to your body and modify as needed.

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