Lower body circuit Blast to tone your leg

Target the muscles in your hips, buttocks and legs this lower body circuit would be good idea to get a quick workout focused on all the muscles in your hips, buttocks and legs.

What you need for this exercise

For the first step, you will need a barbell, although you can use barbells . For others, you will use dumbbells and an exercise ball  You may want to have exercise mats for floor movements. You can do this training at home or in the gym.

Instructions for lower body explosion

Start by warming up cardio light , such as a treadmill, elliptical or exercise bike. This moves your blood and also warms your lower body muscles.

Perform each exercise one by one with little or no rest. This will help maintain a higher heart rate through exercise.

Beginners perform 1 set of 12-16 repetitions of each exercise, one after the other, for one circuit.

Advanced / Advanced, perform 1 set of 10-16 repetitions of each exercise, one after the other, for 2-3 circuits.

Use a weight heavy enough so that you can only complete the required number of repetitions

1 - Deadlift

Woman in cross training Performing a deadly ship A young woman demonstrates her strength, power and abilities with a heavy deadlift and bright morning sunlight flowing through the window behind her.  Horizontal with copy.

Stand with feet wide, knees slightly bent. With the back surface, the shoulders back and the back point, the tip from the hips and lower upper body to your flexibility. Lift and press the glutes. Keep the bar or weight close to your foot while moving. It can be done with either dumbbells  or  barbells.

 Goals: glutetes, hams and lower back.

2 - Deadlaft with one leg

Close your left leg back and rest lightly on your toe to balance when hitting the flat back. Reduce the weight as much as possible without rounding the back and press back to the beginning. Repeat for all repetitions and sides of the switch. Goals: glutetes, hams and lower back.

3 - Squat

Stand with your feet wide, a few feet in front of the Smith Bar. Lean over and adjust the shoulder bar that holds your abs. Bend your knees as if sitting on a stool (stop at 90 degrees), hold back straight, abs. Keep your knees behind your hands. Goals: glutetes, squares, hams and calves.

4 - Plie Squat

Brunette woman exercising at home

Hold the load over your shoulders or thighs and stand with your legs wider than your shoulders, toes at a 45-degree angle. Keep your knees in line with your toes, slowly squatting. Back straight, abs at the knees behind the toes. Objectives: quads, glutetes, thighs and inner thighs.

5 - Avoid the ball

Place one foot on the ball behind you (do not use the ball if you do not like this movement!) And bend the knees and lower them to the longitudinal position, keeping the body upright and rear. always the front knee stays behind the toe. Push the front tilt, squeeze the butt and slowly raise to the home position. If necessary, keep it on the wall. Goals: hams, glutetes, squares and hip flexors.

6 - Oblique roll

Using the exercise ball, place the heels or calves on the ball and slowly lift the buttocks, tighten the abs, body in a straight line from the shoulders to the legs. Squeeze your legs back and turn the ball towards your buttocks, keeping your abs and seal straight (don't move). Goals: abdominal, dorsal, hamstrings