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15-Minute Circuit Training Workout For Long, Lean Legs

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15-Minute Circuit Training Workout For Long, Lean Legs

Need a new and challenging routine for leg day? This workout is only 15 minutes long, but don’t be fooled — it’s seriously challenging and will sculpt your legs in no time.

Go through the entire circuit once if you’re a beginner, twice if you’re intermediate, and three times if you’ve got eh stamina. In just 15 minutes, you’ll feel the burn.

1. Side-To-Side Squats With Weight

Try this quadriceps-targeting move with dumbbells.

  • Think of it as a basic squat with a side-step on the way up.
  • This isn’t a lunge, so don’t attempt a side lunge.
  • Simply squat down with a weight in both hands, making sure your knees don’t extend past your toes and your back remains straight.
  • Take a steps to the right and squat. Then a steps to the left and squat.
  • Repeat for 30 seconds.

2. Jumping Jacks

20-Minute Cardio Workout

It’s a basic cardio move but it’s also effective. You know the drill.

  • Stand with your arms raised above your head and jack your feet and arms out.
  • Bring them back in and together jack them back out. Repeat 30 times.

3. Straight-Leg Extension

single-leg-lift

Hold onto a countertop or barre as you keep your arms and legs straight. For an added challenge, try doing this without holding on to anything, but flexing your core to maintain balance.

  • Hinging from your waist, bend until your back is flat.
  • Lift your left leg in a straight line behind you, pointing your toes.
  • Lift and lower your leg a few inches (do not bring it all the way back to the floor) 30 times before switching sides.

4. Dumbbell Lunges

dumbbell-lungeHere’s another straightforward, but effective, move.

  • Hold a weight in each hand and lunge forward with one leg, keeping the thigh that’s raised parallel to the ground.
  • The leg that’s behind should nearly touch the ground, depending on your range of motion.
  • Perform 12 repetitions before switching legs.

5. Burpees

burpees for burning belly fat

This is no one’s favourite exercise, but it certainly gets the job done.

  • Start from a standing position.
  • Bring your hands to the ground, then jump your feet out behind you until you’re in a push-up position.
  • Do a push-up if you’re feeling adventurous and skip it otherwise.
  • Jump your feet back in toward your hands and raise yourself back to a standing position, jumping straight into the air at the end of the move.
  • Start with 10 and work up to 30 as you get fitter.

6. Step Ups

step-ups

Use a sturdy chair, bench, or bottom step – make sure whatever you use won’t slide out underneath you as you perform the move.

  • Start with your left foot on the center of the step.
  • Raise your right leg above the step, bending your knee.
  • Bring your right foot back to the ground.
  • Repeat on the other leg. Do 20 step ups.

7. Roll Pop-Ups

man-squat

  • Perform a regular squat.
  • From your squat position, roll onto your back and use your momentum to roll back up and jump.
  • If you need to make this move easier, use your hands to push yourself.
  • Repeat for 30 seconds.

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