Workout Routines

The Body-Fat Eliminator Workout #3: The bodyweight circuit to blast your lower body

Build strength in your glutes, quads, and core—no equipment necessary.

Man Does Glute Bridge Plank Raise During Weight Loss Workout
Steer Media
Steer Media
Duration 30-45
Exercises 4
Equipment X

Every guy carries weight differently. Some tend to pack on pounds around their midsection, while others get bottom-heavy after missing a few weeks at the gym. However your weight is distributed, this workout is ideal for adding plenty of muscle to your legs—all while burning serious calories all over.

You'll feel an intense lower-body muscle burn in your glutes and quads with back-to-back rounds of ice skater hops, knee tucks, and forward lunges. Finish off the workout by targeting your glutes, as well as your core, with a plank glute raise hold.

Incorporate this routine into your fitness regimen, and pretty soon it'll be your quads—not your waistline—that's pushing your jeans to the limit.

Directions

You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

The Body-Fat Eliminator Workout #3 The bodyweight circuit to blast your lower body (do 10 rounds)

Exercise 1.

Ice Skater Hop You'll need: No Equipment How to
Ice Skater Hop thumbnail
-- sets
30 reps
-- rest

Exercise 2.

Vertical jump How to
Vertical jump thumbnail
-- sets
10 reps
-- rest
Tuck your knees to your chest at the height of each jump.

Exercise 3.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
-- sets
10 (each leg) reps
-- rest

Exercise 4.

Elbow Plank How to
Elbow plank thumbnail
-- sets
30 sec. (each leg) reps
30 sec. rest
Lift your right leg a few inches off the floor while maintaining the plank for 30 seconds. Repeat with the left leg.
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