Chances are, you’ve already started thinking about your fitness journey for the coming year. And, you’re looking for a way to torch all those extra calories you indulged in over the festive season. Well, stop right there!
While it’s always a good thing to want to be more active, it’s not a great idea to start your year off punishing yourself for last year’s treats. The festive season is meant to be about spending time with your friends and family, doing the things you love, and of course enjoying delicious food! You should never feel guilty about that! Instead of beating yourself up, think of all the incredible memories you’ve made!
Focusing your energy on having a positive mindset will assist you in maintaining your motivation throughout the year – not just temporarily due to the guilt fuelled drive that is prevalent this time of the year. Instead see the new year as a clean slate, consider your goals and choose exercise and nutrition that you enjoy. This way you’re setting yourself up for success as you’re more likely to stick to your plan.
With that said…kickstart your fitness journey with this powerful lower body circuit!!
This workout targets those major muscle groups quickly and effectively while elevating your heart rate and allowing you to score a really great burn!
[Click the arrows on the video below to watch each exercise]
Ensure that you’ve warmed up before you begin.
LOWER BODY CIRCUIT:
– Perform each exercise one after the other with little to no rest period in-between.
– Repeat the circuit 4 times.
– Rest 30 to 90 seconds in-between circuits.
– Choose weights that you can comfortably perform the set amount of reps with. This weight should be challenging but should never compromise your form throughout the entire set.
1. Sumo Squat
- Stand with your feet shoulder-width apart and your toes turned out at a 45-degree angle.
- Brace your core as you bend your knees and sink your hips until your thighs are parallel to the floor. Keeping your chest up and knees in-line with your toes.
- Then push back up through your heels to return to the starting position.
- That’s one rep
- Note: Inhale as you go down and exhale as you come back up
2. Jump Lunges
- Start by standing with your feet shoulder-width apart.
- Jump your left leg forward and your right leg back dropping down into a lunge.
- Now jump up and switch your legs in mid-air so that you land in a lunge with your right leg in front.
- Continue jumping back and forth, pausing as little as possible.
- Note: Ensure you’re keeping your chest up and that you land as lightly on your feet as possible.
3. Romanian Deadlift
- Stand with your feet hip-width apart, holding a barbell at thigh level with your arms straight down in front of you. Your hands should be approximately shoulder-width apart.
- Now keeping your back straight, bend at your waist and sit your hips back to lower the bar towards the floor.
- Keep the bar close to your shins and lower as far as your flexibility will allow.
- Then drive your hips forward and use your hamstrings and glutes to power back up to the starting position.
- Give your glutes a nice squeeze as you reach the top – don’t push your hips forward.
- That’s one rep
4. Dumbbell Glute Bridge
- Start by lying on your back with your knees bent and feet flat on the floor. Your feet should be placed approximately hip-width apart.
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Place the dumbbell on your hips (just below your hip bones). Hold the dumbbell in place with both hands to prevent it from moving around.
- Raise your hips to the ceiling, bracing your core and squeezing your butt as you do so.
- Hold this position for a few seconds, keeping your abs and butt muscles engaged.
- Then lower your hips back down to the ground.
- That’s one rep!
5. Alternating Squat Lift
- Start by standing with your feet slightly wider than hip-width apart.
- Now brace your core, then drop your butt back and down to lower into a squat while keeping your chest up. Try to get as deep into the squat as possible (without compromising your form) to maximize glute activation.
- Staying in this position, lift your left heel off the floor so that you are balancing on your left toes. Hold for a second and then lower your heel back down.
- Repeat this process on your right side.
- Continue lifting your heels, alternating from left to right, for the set amount of reps.
- Ensure that you maintain your squat form throughout the exercise.
Music from: www.freemusicarchive.org
What are your fitness goals for this year? Let me know in the comments below!
