Lower Body Circuit – 20 minutes
This circuit can be completed with body weight alone, or with weights if extra resistance is needed.
There is strict work to rest ratios for each set. Complete the movement for the specified time – the rest time is all you should take between sets.
There are two versions of this circuit. If you find the Lunge/ Jump Squat Circuit movements, or the shorter rest too much too soon, start with the alternative Lunge/ Squat Circuit .
Lunge/ Jump Squat Circuit
| Exercise | Set 1 Time | Set 2 Time | Set 3 Time | Set 4 Time | Set 5 Time |
|---|---|---|---|---|---|
| Lunges - lead with right leg | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 40 secs on 20 secs rest | 50 secs on 10 secs rest |
| Lunges - lead with left leg | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 40 secs on 20 secs rest | 50 secs on 10 secs rest |
| Jump Squats | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 40 secs on 20 secs rest | 50 secs on 10 secs rest |
| Sumo Jump Squats | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 40 secs on 20 secs rest | 50 secs on 10 secs rest |
Lunge/ Squat Circuit
| Exercise | Set 1 Time | Set 2 Time | Set 3 Time | Set 4 Time | Set 5 Time |
|---|---|---|---|---|---|
| Lunges - lead with right leg | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 20 secs on 40 secs rest | 10 secs on 50 secs rest |
| Lunges - lead with left leg | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 20 secs on 40 secs rest | 10 secs on 50 secs rest |
| Squats | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 20 secs on 40 secs rest | 10 secs on 50 secs rest |
| Sumo Squats | 50 secs on 10 secs rest | 40 secs on 20 secs rest | 30 secs on 30 secs rest | 20 secs on 40 secs rest | 10 secs on 50 secs rest |