Training

A Leg Sculpting Circuit

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Getting the most out of a workout is important. Many women (guys too) have busy schedules but still want to find Leg Sculpting Circuittime to workout. That is why workouts such as this, which sculpt and tone the entire leg while burning calories, are so nice. You really are killing two birds with one stone.

Basically this is a cross training workout that involves a circuit of running and strength training. It can be done with a treadmill and bench so it is great at home or the gym. This routine will burn some calories, tone some muscles, and build shape to the legs.

Are you ready to get started?

Super Sculpting Circuit

Make sure to do some light stretching prior to getting started. Dynamic stretches are preferred over static stretches, which can then be done after the workout to lengthen the muscles.

Warm Up – Start with a nice 5 to 7 minute warm-up. The first two minutes should be walking, slowly increasing speed. Then adjust the elevation to 1 percent and slowly speed up until you are at a moderate jog after 5 minutes.

Moderate Run – Increase the incline to 3 percent and keep a moderate pace for 5 minutes.

Slow Down – Take 30 seconds to slow down from a moderate run to a walk then get off the treadmill.

Bench Step-Ups – Stand in front of your bench. Step on to the bench with your right foot and push down with the right heel, using only the right leg raise yourself up. Reverse the motion back so both feet are on the ground and then do the movement with the left leg. Do a total of 20 step-ups with each leg.

Moderate Run – Increase the incline to 5 percent and keep a moderate pace for 5 minutes.

Slow Down – Take 30 seconds to slow down from a moderate run to a walk then get off the treadmill.

Single Leg Lunge – Stand in front of your bench. Extend your left leg back and place your toes on the bench for balance. Squat down on your right leg until your thigh is parallel to the ground. Make sure your knee does not travel over your toe (if so adjust position). Then straighten back up. Do 20 reps for the right leg then switch position and do 20 for the left leg.

Hard Run – Increase the incline to 7 percent and keep a moderate to fast pace for 5 minutes.

Slow Down – Take 30 seconds to slow down from a moderate run to a walk then get off the treadmill.

Calf Raises – Stand on the cross support leg of the bench with the balls of your feet. The heels should touch the ground stretching out your calves. Raise your heels as high as possible contracting the calves. Hold for a second then slowly lower to the ground. Do 30 reps.

Hard Run – Increase the incline to 8 percent and keep a fast pace for 3 minutes, increase the incline to 10 percent and run for another 2 minutes. Then decrease the incline to 5 and run another 5 minutes at a moderate pace.

Slow Down – Take 30 seconds to slow down from a moderate run to a walk then get off the treadmill.

Jump Squats – Stand in front of your bench with feet shoulder-width apart. Squat down and back like you are going to sit on the bench. When your glutes touch the bench, explode up and jump straight in the air, landing on the balls of your feet. Do 20 reps.

Moderate Run – Run for 5 minutes at a moderate pace at an elevation of 5 then slowly cool down for another 5 minutes decreasing speed and elevation.

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