Tone and Lean Legs Circuit Workout with Free Download

Inspired To Be Fit

This circuit workout puts you whole body in motion to ramp up your metabolism and hits the legs from every angle to tone and strengthen.

Learn & Burn

Originally the plan was for Learn & Burn this month would be to introduce how to progress your workouts. Since I got a little ahead of myself with how to progress your workouts to reach your goal last week, Learn & Burn is an anatomy lesson.

Be on the lookout for tips on how to modify commonly known exercises to be able to perform them at your fitness level.

Primary Leg Muscles

  • Hamstrings: these muscles form the back of your thigh and function to flex your knee and extend your hip.
  • Adductors: forming your inner thigh, the adductors move the thigh toward the body’s midline.
  • Quadriceps: this muscle at the front of your thigh is made up of four sections and is the main mover when you extend your knees.
  • Gastrocnemius: the uppermost of your two calf muscles, it flexes your foot giving your feet push-off power with each step.
  • Soleus: this calf muscle works with and lies underneath the gastrocnemius.
  • Tibialis anterior: the strip of muscle that makes up your shin and helps you flex your ankle to move your foot toward your knee and rotates your food outward.

Are you curious or interested in the anatomy of your workouts or are you more of a I just want the workout type of person?

A few years ago I would have immediately answered just give me the workout. Now, after going through the NASM certification I’m fascinated by the anatomy of the body and how the body moves.

Ready to workout?

The workout is short and effective at targeting and toning your entire leg. Like with the 12-Minute Ab Workout, this can be used as a stand alone workout when you’re short on time or supplement another workout to target your legs. It’s a great add-on for after cardio.

Getting results without adding a lot more time.

Download full size to print Tone & Lean Legs Circuit Workout

Equipment needed:

  • gliding disc, towel (for hardwood or tile workout surface) or paper plate (for carpeted workout surface)
  • mat (optional)

Remember:

  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level. If you’re interested in workouts created for your specific fitness level, individual needs and goals contact me at jillconyers@gmail.com.

Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

Hip Bridge (1) Lie face up on the floor with your left knee bent and your right leg straight. (2) Raise your right leg until it is in line with your left thigh. (3) Push your hips upward, keeping your right leg elevated. (4) Pause, then slowly lower your body back to the staring position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number. Your body should form a straight line from your shoulders to your knees. The extended leg stays in line with the thigh of the opposite leg when you raise your hips. Targets: glutes, hamstrings, rectus abdominis, lower back

Sumo Squat (1) Place your feet as wide as you can while pointing your toes outward. (2) Lower your body until your things are parallel to the floor. Hold, exhale, and press back up to start position. (3) Keep your shoulders directly over your hips at all times. Don’t lean forward or let your knees come out over your toes. Keep your abs drawn in and don’t arch your back. Targets: glutes, quads, hamstrings

Single Leg Circle (1) Lie on your back with your arms by your side, palms facing down and straight legs on the floor. (2) With your left leg extended on the floor lift your right up toes pointed toward the ceiling. Keep your leg straight and rotated slightly outward. Keep your hips squared and on the floor. (3) Trace a clockwise circle with the lifted leg keeping your body still and flat on the floor. If your hips begin to lift make smaller circles. Repeat the prescribed number of reps tracing the circle counter clockwise. Repeat on the other side.  Targets: abs, hips, hamstrings, inner thigh, outer thigh

Jump Squat (1) Stand with your feet hip width apart with toes pointed outward. (2) Lower yourself down until your quads are parallel to the ground, abs are tight, shoulders over the hips. (3) Then, from the mid-point position, exhale and explode upward as high as you can. Imagine pushing away from the floor with your feet. (4) Land back down in a firm stance, reset quickly and repeat. Be conscious of keeping your spine straight. Keep you eyes focused on the ground in front of you. Don’t arch your back. Pull your belly button upward. Perform the prescribed amount of time. Targets: quads, calves

Scissor Leg Planks (1) Begin in plank position with each foot on a towel, paper plate or gliding disc. (2) Engage your core, keep your hands in line with your shoulders and your back flat. (3) Keeping your upper body stable and your hips squared to the floor, slide your feet apart opening your legs as wide as comfortably possible while maintaining proper form. (4) Slowly squeeze your inner thighs together to slide your feet back together. Repeat for the prescribed number of reps. Targets: arms, chest, core, glutes, inner thighs, outer thighs

NEW TO INSPIRED TO BE FIT? CLICK HERE TO GET ALL THE DETAILS, SIGN UP FOR THE WEEKLY ITBF REMINDER (EMAILS WILL ONLY BE USED FOR THE WEEKLY REMINDER) AND TO JOIN THE ITBF GROUP PINTEREST BOARD.

LET’S CHAT. Do you have any specific exercises  you would like to know how to modify for your fitness level? Do you ever add on a short strength workout after a cardio workout?

Be sure to check out Jen’s Learn & Burn and workout for this week.

be the best version of YOU

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  17. I love how you detail the entire workout, from start to finish! You always introduce me to new stretches and exercises, thanks for providing these!

  18. this is great! a good an easy one for when we have spare time.

  19. Wow, that’s quite a work out for the legs! Unfortunately, I can’t do some of these, as I’m in my second trimester!

  20. CourtneyLynne says:

    Omg this sounds like a fantastic workout!!! I so need to get back in my fitness grind!

  21. sumo squats always make me so sore, like immediately. I did them the other day and after the third set my muscles were already sore. how is that possible?? lol

  22. Oh yes, I absolutely need to know what exactly is working with each move. Thanks god for internet. Answer is always a click away. I like how detailed your descriptions are! And the variety is great too.

  23. I have been using your ab workout and now I guess I need to add this one 🙂 I really appreciate how short they are as that is about how ugh time I have. I like learning about the anatomy as well! Thanks for the workouts!

  24. Great workout Jill, as soon as I am done withPT I am gonna give this a try!

  25. OMG I can’t wait to do this workout!! You post the best!

  26. This looks like a great leg workout Jill! I’m actually fascinated by anatomy and how the body works. I took a mega anatomy and physiology class in high school and I actually loved memorizing all the muscles, bones and parts of the body. Ha ha.

  27. I love the variety in your workouts! Definitely something for everyone! I love to hear the anatomy part of exercise. I am often looking for specific stretches or exercises for certain parts of my body, so hearing the anatomy behind it, to me, sounds awesome!

  28. I love this workout! I’ll need to try to incorporate this into my days! Maybe I can sneak a workout in before my son gets up. Because, right now my legs are a far cry from toned! lol!

  29. Thank you for posting this motivating workout plan. It seems like a plan that would really help you burn calories and tone muscle.

  30. Ugg I hate leg day. But your workout looks like something I could totally get into. Thanks for sharing!

  31. I have a love hate relationship with bridges and I learned a new word from your post, I didn’t know that’s what the upper calf muscle was called =) Thanks for always teaching me something new!

  32. This s a great resource for us gym newbies! Thank you for sharing…Sometimes I walk into the gym with no idea what to do and this helps to keep me focused and not roaming around aimlessly!

  33. This workout is really awesome especially to get the legs burn. I like how you always remind your readers to do the workout according to their personal fitness level.

  34. Yay!! Thanks for sharing this workout circuit! I’ve been wanting to do more excercise at home and this was just the push that I needed 🙂

  35. Squats are my own worst enemy. I love to do them, but boy do I feel it the next day!

  36. I have the will, I have the time, all I needed was the inspiration. Thanks so much for sharing this.

  37. I need to work all my body lol but your circuit is a good way to start 😀

  38. You go girl! You are rocking this series and I am loving it! Pinned and saved for later 🙂

  39. This doesn’t sound easy, but I would like to try this routine. Thanks for sharing.

  40. I have been looking for a new leg workout! My current one isn’t doing as much as it was !

  41. This workout looks awesome. As a runner, I need to spend more time doing strength training. Thank you!

  42. Great workout! Isn’t the anatomy of it all amazing? I remember being so impressed by it all when I studied it for nursing. Our bodies are such an amazing creation.

  43. That’s some serious leg work! I love leg day, even though I’m usually useless for running right after.

  44. I am constantly looking for good workouts. Not every workout is fit for everyone. I feel what makes a workout good is that it is tailored for you and it’s fun! You should look forward to the routine !!

  45. I love to know the science and logic behind everything I do! Good looking workout.

  46. I had to do so many squats in CrossFit today that looking at this workout is making my legs cry! haha – It looks like an awesome one!

  47. Jill we did lots of hip bridges, sumo squats and jump squats today at the gym. LEGS ON FIRE!!! love this quick and simple workout!

  48. I’m very much the “I just want the workout” kind of girl. I want what works the best and is the most efficient use of my time. Love reading your ideas to get in shape! Thanks!
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  49. Another fantastic workout Jill! How long have you been blogging for and what got you into fitness?

  50. Oh! my legs are sore just reading this. But a good sore. I love what a complete workout you can get in such a short time.

  51. What a great one! Those jump squats are always a killer, but I love them. I’m so weird and love those and burpees. Ha!

  52. This workout looks like it would make my legs BURN! Can’t wait to try it out, Jill!

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