Some form cues and tips:
This workout is meant to be done circuit-style, so you complete 1 round of each workout before quickly moving to the next. Once you’ve made your way through the circuit, you can repeat the entire thing up 2 more times (=3 total times through). As always, talk with a doctor before making any fitness changes. Honor your body and modify as needed. Since this one includes some single leg exercises, jumps (which can be modified for impact) and lots of flexion at the knee joint, I wouldn’t recommend this one if you have knee concerns.
Lower body circuit workout
The exercises: (+ some modifications)
Deadlift
Kettlebell swing: ground into your feet and stand hip-width apart. Hold the kettlebell in between your knees and start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling.
Weighted lunges
Calf raises: hold heavy dumbbell or kettlebell and stand with feet hip-width apart. As you exhale, squeeze your glutes and rise up onto your toes. Inhale to lower halfway down and exhale to repeat.
Rotating squat jumps: Start facing one side and sink low into a squat. Jump 180 degrees, and land with a soft knee to squat on the opposite side. To minimize impact, walk 180 degrees to squat on the other side.
Single leg TRX squat: stand holding the TRX straps and step away from the base. Extend one leg forward and lift it up to just below hip height. Flex your feet. Keeping your arms straight and chest lifted, sink down and back into your squat. Make your your standing knee doesn’t extend past those toes. Exhale and squeeze to rise. (If you don’t have a TRX, a split squat is a great substitute.)
