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Lower Body Isolation and HIIT

37 min
 · 
9 exercises
Aside from some deadlifts, we are stepping away from those big lifts; today we are going to isolate some lower-body muscle groups, as well as perform a nice little 10-minute HIIT circuit! It's time for some ultimate toning action! 
Foam Roller Glutes Stretch
Take about 10 minutes to activate those muscles in your legs! Roll out your calves, quads, glutes and hamstrings!
1:00 rest
Single Straight Leg Dumbbell Deadlift
2 sets
10 reps
60 sec rest
Use light weights here and warm up that lower back and glutes!
1:00 rest
Dumbbell Deadlifts
4 sets
10 reps
90 sec rest
P.O. - Find your 10 rep working weight. This is not necessarily a failure weight, but a weight that burns at 10.
1:00 rest
Seated Leg Curls
3 sets
10 reps
60 sec rest
No need to find a failure weight here, just find that nice burning weight!
1:00 rest
Cable Hip Extensions
3 sets
12 reps
60 sec rest
Either use the cable, or use a glute kickback machine for these! 3 sets per leg!
1:00 rest
Dumbbell Walking Lunges
3 sets
20 reps
60 sec rest
Hit these lunges and prepare for the big circuit! That's 10 per leg per set!
1:00 rest
Mountain Climbers
1 sets
30 reps
10-Minute Circuit: Exercise 1 - Perform these (15 reps per side) and then move straight onto exercise 2!
Plank Leg Lifts
1 sets
24 reps
10-Minute Circuit: Exercise 2 - Perform these (12 reps per leg) and then move straight onto exercise 3!
Kettlebell Squats
1 sets
12 reps
30 sec rest
10-Minute Circuit: Exercise 3 - Once complete, rest for 30 seconds and then get back to work with exercise 1!
Lower Body Isolation and HIIT
37 min
 · 
9 exercises
Aside from some deadlifts, we are stepping away from those big lifts; today we are going to isolate some lower-body muscle groups, as well as perform a nice little 10-minute HIIT circuit! It's time for some ultimate toning action! 
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Foam Roller Glutes Stretch
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Get ready
321GO
Take about 10 minutes to activate those muscles in your legs! Roll out your calves, quads, glutes and hamstrings!
Primary muscle group(s):
Glutes & Hip Flexors
  1. Sit on top of a foam roller. Place your left foot on top of your right knee and hold it in place with your right hand. Support yourself by placing your left hand behind you.
  2. Begin the movement by slowly rolling yourself forward 2 to 3 inches. You’ll feel the stretch in your glutes.
  3. Reverse the movement and continue the back and forth motion. When finished, repeat on the other side.
Rest
0:00
next up
Single Straight Leg Dumbbell Deadlift
Next
Single Straight Leg Dumbbell Deadlift
2 sets
10 reps
60 sec rest
Set 1 of 2
Rest before next set
Get ready
321GO
Use light weights here and warm up that lower back and glutes!
Primary muscle group(s):
Hamstrings
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.
  2. Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.
  3. Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Rest
0:00
next up
Dumbbell Deadlifts
Next
Dumbbell Deadlifts
4 sets
10 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
321GO
P.O. - Find your 10 rep working weight. This is not necessarily a failure weight, but a weight that burns at 10.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Rest
0:00
next up
Seated Leg Curls
Next
Seated Leg Curls
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
No need to find a failure weight here, just find that nice burning weight!
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Adjust the seated leg curl machine to position the footpad just above your heels.
  2. Sit upright and engage your abs as you position your legs in front of you.
  3. Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
  4. Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
  2. If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
  3. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
  4. Slowly lower your legs to the starting position in a smooth arcing motion.
  5. Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
  1. Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
  2. Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
  3. Grab hold of the support handles.
  4. Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
  5. Lower the leg to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
  1. Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
  2. Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
  3. Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Rest
0:00
next up
Cable Hip Extensions
Next
Cable Hip Extensions
3 sets
12 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Either use the cable, or use a glute kickback machine for these! 3 sets per leg!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Hamstrings, Lower Back
  • Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
  • While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
  • Once finished, repeat on the other side.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Rest
0:00
next up
Dumbbell Walking Lunges
Next
Dumbbell Walking Lunges
3 sets
20 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Hit these lunges and prepare for the big circuit! That's 10 per leg per set!
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors
  1. Holding a pair of dumbbells at your sides, stand tall with your chest up and abdominals contracted. Begin the movement by stepping forward with the left foot.
  2. Drop the back right knee towards the floor and keep the left knee bent. Drive yourself up and take a step forward with your right foot.
  3. The left knee will go towards the floor and you’ll bend the right knee. Continue this back and forth pattern. Be sure to keep the abdominals braced during the entire movement.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
  2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
  3. Slowly lower yourself to the starting position and switch legs.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Rest
0:00
next up
Mountain Climbers
Next
Mountain Climbers
1 sets
30 reps
Set 1 of 1
Rest before next set
Get ready
321GO
10-Minute Circuit: Exercise 1 - Perform these (15 reps per side) and then move straight onto exercise 2!
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Plank Leg Lifts
1 sets
24 reps
Set 1 of 1
Rest before next set
Get ready
321GO
10-Minute Circuit: Exercise 2 - Perform these (12 reps per leg) and then move straight onto exercise 3!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat and position yourself in a plank position. Place your elbows on the floor beneath your shoulders. Your toes should touch the floor and your torso should be lifted in a straight line.
  2. Engage your core muscles and lift one foot off the floor. Keep the rest of your body as still as you can. Your heel should lift until it is in line with your buttocks.
  3. Slowly lower the leg to the starting position and repeat with the other leg.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Kettlebell Squats
1 sets
12 reps
30 sec rest
Set 1 of 1
Rest before next set
Get ready
321GO
10-Minute Circuit: Exercise 3 - Once complete, rest for 30 seconds and then get back to work with exercise 1!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Hamstrings
  1. Stand with your feet slightly wider than shoulder width apart
  2. Hold the kettlebell with both hands in an overhand grip in front of your chest. Keep your elbows locked at your sides.  
  3. Lower your body towards the ground, ensuring that you’re not leaning too far forwards or too far backwards.
  4. At your lowest point, drive upwards through your feet and tense your glutes at the top of the motion.  
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bring your hands to your shoulders, keeping the handles of the band behind your shoulders. Brace your core and keep your chest up.
  3. Bend first at the knees then at the hips. Be sure to keep the chest up and abdominals tight. There should be no arch in your back.
  4. Pause when your thighs are parallel with the floor, then slowly return to the starting position, feeling the tension from the band in your quadriceps.
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