Lower body muscles are real big. Big muscles that consume a lot of calories when you work them.
Lower body strength is also required for balance, healthy knees and ankles and great looking summer legs. Your clients will love and hate this at the same time.
Leg Makeover
Goals: Muscular Endurance, Lower Body Strength
Duration: 1 hour
Warmup
Drop off gear and go for a 3-4 minute run. Carry out a 5 minute mobility drill.
Abs and Legs 3 Person Circuit
Set up three stations in a row; a lower body station, a core station and an active rest station.
Clients are to form handicapped teams of three. Each team member will start on a different station. The team will rotate (by tagging each other) once the client on the lower body station has completed 20 reps. Clients on the other two stations will continue their station until tagged to rotate.
The order of rotation is lower body to core, core to active rest, active rest to lower body.
Complete two rounds of each set of exercises. Have teams compete to finish their rounds first.
Here are some suggested rounds:
| Round | A (lower) | B (core) | C (active rest) |
| 1 | Left leg split squat | Plank | High knees |
| 2 | Right leg split squat | Toes up crunch | Hopping |
| 3 | Left leg king deadlift | Side plank | Warrior lunge |
| 4 | Right leg king deadlift | Alternate knee to elbow crunch | Power skips |
Upper Body Supersets (Bonus round)
If you have extra time left at the end, whip through these supersets. Have half your group perform one and half carry out the other. Switch every 30 seconds for 2-3 rounds.
- Staggered hand pushups AND Bent-over W’s
- Pushups AND Prone pulldowns
Cooldown
Go for a jog around the block and stretch.
Image: lululemon athletica
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Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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