MY 5-PART LEGS & SQUAT CIRCUIT WORKOUT

EVERYTHING YOU WANT TO KNOW

1. This 5-Part upper leg exercise is a circuit that will consist of working out your thighs (front/back/sides) and the 4 muscles in your butt (glutes). The types of circuits I like to construct revolve around time and intensity. They are a handful of workouts all done one after another. squatting, leg lifts (side/reverse) lunging, and kickbacks. The object is to do all of these workouts within 1 minute of each other.
2. If you are a beginner and you need more than 60 seconds of rest in between each of the 5 workouts in the circuit, give yourself 90 seconds.
3. If you are a little more advanced and wanted to pump it up, you can go from 60 seconds down to 30 seconds in between.

ALWAYS REMEMBER TO STRETCH & HYDRATE DAILY!
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****EXERCISE I.

***ELEVATED SINGLE-LEG SQUATS

**When performing the 1st of 5-parts to this awesome thigh & butt circuit, the key is to SIT back, on the leg that is squatting. Slow and steadily, get into a lunge-like position with your foot elevated on your couch, chair, etc. and sit back on the leg that is squatting. You are going to feel a light burn in the quadricep muscle (front part of your thigh) in the leg that is elevated.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 6-8 each leg based on my circuit format
Advanced - 10-12 each leg based on my circuit format
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****EXERCISE II.

***LUNGE LEANS

**When performing the 2nd exercise of my 5-part thigh & butt circuit, the object here is to hit the sides of your thighs which connect your butt and are 1 of the 4 muscles that are in your butt. Start by slowly swaying back and forth, kind of like a side-lunge, putting all of your weight on the leg that is leaning- then count 5 seconds and slowly sway to the opposite side shifting all your weight to your other leg. This will do a great job of going to work on your tensor fasciae latae muscle (muscle in the side of your mid-thigh that connects to your butt), and as well as the other 3 muscles gluteal muscles in your butt.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 5 seconds each leg, 30 second interval based on my workout format (6 leans each leg)
Advanced - 10 seconds each leg, 60 second interval based on my circuit format (6 leans each leg)
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****EXERCISE III.

***SUMO SQUATS

**When performing the 3rd of my 5-part thigh & butt circuit, make sure to have a spread your feet and point them slightly outward. You want to look like a Sumo wrestler ready to fight his opponent, hence, "Sumo" squats. With your wide base, really emphasize putting your weight on your heels when you drop down to squat. This will put tension on your hamstring (back of your thigh), the side of your thigh as well as the glutes (butt).

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 10-12 reps based on my circuit format

Advanced - 18-20 reps based on my circuit format
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****EXERCISE IV.

***SUMO SQUAT LEG RAISES

**When performing the 4th fun exercise to my 5-part thigh & butt circuit, you want to use the same form that you used when you did regular Sumo squats. After you assume the Sumo position, squat down and as you come up you are lifting your leg up, perpendicular to the rest of your body and slowly bringing it back down. Each rep will consist of a squat, then up into a lift, which will count as 1 rep. So if you do 12 reps, that will be 6 lifts each leg. You will immediately feel this in the sides of your butt, as it goes to work extensively on your glutes and it also works the core because you are balancing! Make sure to try to keep your upper body straight and your shoulders in place during this exercise. Also- this is basically the same exercise you just did but with leg raises added- I know it won't be easy- but that is what makes this workout so beneficial! You are blasting the muscles to get you that heart shape bottom you want! Don't feel discouraged if you get fatigued and can't lift your leg that high up to your side, just lift it as much as you can and make sure your form is at the best it can be!

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 12 reps based on my circuit format (12 squats, 6 lifts each leg)
Advanced - 16-20 reps based on my circuit format (16-20 squats, 8-10 lifts each leg)
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****EXERCISE V.

***DOWNWARD DOG LEG LIFT WITH DOGGY KICKBACKS

**When performing the 5th and final exercise of my awesome 5-part thigh & butt circuit, you will be finishing off with a "superset". This is when you mix two different exercises that correlate into one, to increase the intensity for a great finish to the circuit! Starting off with the Downward Dog Leg Lifts, form an arch with your body as I did in my video, and slowly raise each leg into the air as high as you can, putting all the tension on your butt (glutes), squeezing for 1 second, and then slowly bring it down and repeating with the other leg. As soon as you finish your repetitions with the downward dog leg raises, get on all fours, like a dog, and you are going to raise your left arm and kick back your right leg simultaneously, hold for a second, then bring them both back into first position and do the same with your opposite arm and leg. Right arm, left leg is 1 rep, left arm, right leg 2 reps, and so on and so forth.

*REPS FOR THIS EXERCISE DURING CIRCUIT

Beginners - 10 reps for both exercises in superset based on my circuit format (5 reps each leg for both exercises)
Advanced - 16 reps for both exercises in superset based on my circuit format (8 reps each leg for both exercises)
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