Lean Legs Circuit Workout


Lean Leg Bodyweight Circuit Workout

Video taken from the channel: Anytime Health


Booty Building + Lean Legs Workout | Fat Burning + Cellulite Reducing

Video taken from the channel: Sarahs Day


5 Minute Lean Legs Circuit Workout. Free Online Fitness Video

Video taken from the channel: Caroline Jordan



Video taken from the channel: Penny Barnshaw Garage Fitness Girl


Perfect Lean Legs Circuit Workout

Video taken from the channel: K’s Perfect Fitness TV


LOWER BODY HIIT CIRCUIT (Sculpt Lean Strong Legs)

Video taken from the channel: Penny Barnshaw Garage Fitness Girl


LONG & LEAN LEGS Workout (Toned Ballet Legs/No Equipment)

Video taken from the channel: MadFit

And if you need to get rid of any extra flab around your abs or legs in order to see definition, then this is the circuit you’ve been looking for. Swiss ball rollouts and single-arm, single-leg planks will develop core strength and muscle, leg raises will create definition, and jumping lunges will get you sweating and shedding fat. This lean legs workout offers a mix of cardio and resistance work.

The cardio will help blast body fat and the isolated resistance workouts will target all muscle groups of the leg. You’ll start to shred the excess and only leave room for what matters most. Beginners should perform each exercise for 30 seconds and rest for 30 seconds. Circuit training workouts are made up of numerous different exercises performed back to back with little or no rest between them. For example, you may have a circuit of 5 exercises such as sumo squats, push ups, lunges, pull ups and burpees.

The Lean Mass-15 routine divides body-part training over three days. Day 1 focuses on back, biceps, and forearms. Day 2 is chest and triceps.

Day 3 is thighs and shoulders, with abs done every workout and calves on Days 2 and 3. 1. Back squat 5×2 reps @ 80% with 3-4 minutes rest in between sets. 2. Front squat 3×5 reps @ 70% with 2-3 minutes of rest in between sets. 3. Good mornings* 2×8-12 reps with 90 seconds rest in. Circuit training that utilizes added resistance is an excellent way to burn excess fat and build muscle, simultaneously.

In as little as 10 minutes, our Killer Legs and Butt Workout will do just that! This routine will maximize fat loss by combining heart-pumping exercises with muscle-sculpting moves that will leave you with beautifully defined legs and glutes. Walking is the best type of exercise for lean legs. It will help get rid of excess fat on your legs and lean them out.

And walking burns a surprisingly high number of calories. However, it is important to mention that long, slow cardio (i.e. walking) is NOT the most effective way of losing weight overall if that is your main goal. Target your upper legs from every angle with this thigh-slimming exercise designed to hit your inner thighs, quads, hamstrings, and glutes. Stand with your feet together, arms down by your sides.

Take a wide step to the side with your left foot (your right leg should stay extended), and bend your left knee, pushing your hips behind you. This leg circuit workout is the ultimate dumbbell workout and leg HIIT in one. For the best cardio dumbbell workout that also combines lower.

This workout is only 15 minutes long, but don’t be fooled — it’s seriously challenging and will sculpt your legs in no time. Signup & Get Early Bird Access To Our Personal Training App Go through the entire circuit once if you’re a beginner, twice if you’re intermediate, and three times if you’ve got eh stamina.

List of related literature:

To add intensity to this exercise while maintaining the position achieved in step 2, lift and lower the top leg three to five times before lowering both legs in step 3.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

Alternate legs for a total of 6 to 8 reps on each leg.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I discovered the merits of this exercise through Steve Reeves, who found it really beneficial when getting his legs into competition shape.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Perform all reps with one leg, rest, and then repeat with

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

These are total-body workouts with one workout that puts extra emphasis on your legs.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

For instance, squats and step-ups are both good exercises for developing lower-body strength and power, but squats work both legs at the same time, and step-ups incorporate a balance component because you’re lifting your body weight with one leg at a time.

“The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.” by Chris Carmichael, Jim Rutberg
from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed.
by Chris Carmichael, Jim Rutberg
VeloPress, 2017

For example, sprint training may be the most efficient way of training the legs for power, but the client may hate these exercises.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

If you do a lot of aerobic exercise that involves the legs, you may want to use upper-body strength training only.

“Type 2 Diabetes For Dummies” by Lesley Campbell, Alan L. Rubin
from Type 2 Diabetes For Dummies
by Lesley Campbell, Alan L. Rubin
Wiley, 2012

Pause for a count in the highest thigh position, then step back down with the right leg, shift the body weight to the right leg, and repeat with the left leg, progressing forward with each step.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

While much better than avoiding leg training altogether and leaps and bounds above claiming to hit the legs by running on the treadmill, this abbreviated leg workout leaves much room for improvement.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hope you all enjoyed this different style of leg workout! Let me know how you enjoyed it and if you would like to see more of this style down below!! See you all tomorrow Xx Maddie

  • THIS is still my all time fav workout you do Sarah. I watched this years ago, wrote it down in my journal, and did it all the time! I lost that journal a while back and today I said “I’m going to go find that workout again and write it down in my new journal”. A KILLER. Sending love.

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  • me for the past 2 mondays: maddie this hurts so much whhhyyy

    me when i went up the stairs the other day and it didn’t burn::o maddie you’re amazing

  • Great workout! All exercises are effective and not boring but my favorite is the last one, very well works with lateral thighs. Penny, I was wondering which workout would you recommend for lifting bum up?

  • Hi Penny, thanks for uploading these videos. They are easy to follow but hard at the same time. I just did this leg session and felt so energized that I did another one. I am looking forward to seeing more from you!:)

  • Hey Penny. This was great but I was wondering if you could do a booty and thigh workout with booty bands. That would be great. I don’t have a great variety of dumbells as stores are sold out but I do have a variety of bands.

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  • I love this! My thighs were sore for days, and I am back for more! Amazing. Thank you! Love all the dancer ques (shoulders back and down):)

  • Just did the work out. Sweating like a goddess of sweat ���� actually did all the exercises. Contraction is feeling me♥️
    P.Sthank you!

  • Have been trying this workout 3-4 times a week for 2 weeks now (along with mixing it cardio and other body workouts throughout the week) and let me tell you, i can see a huge difference! my legs are more toned with less cellulite. Im watching what i eat nowadays and drinking lots of water. keep going yall!!

  • WOW!!! Bestest workout ever indeed. It was so good, feeling all my legs and cardio, and a bit of back from using heavier weights. Wow. Thank YOU!! For the question on fave body parts, I love working legs, especially as a “yogi” I always need to commit to special weight training of all the legs, glutes, quads, hamstrings. Thank you again and again.

  • OMG.. so awesome! I feel taller now! lol Calves always get neglected, but not here. LOL I always wanted to be a ballet dancer and had friends that were. I would try to do some of their warm ups when I was teenager. I loved this! I feel so good right now. Thank you so very much!

  • Done this workout yesterday and I think it’s one of my favorites! What I love about the dancer workouts is that these moves are unique on YouTube workouts, many just do similar ones but only a few have knowledge about dancing or work their calves as much as here:) I already have very muscular thighs naturally so I don’t want to bulk them up! Thank you so much

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  • Worked up a sweat! Really loving these workouts since I discovered them last week. Haven’t been to fitness classes since March and these really fill that void. Love how you hold moves. I forget that on my own. Thanks. ������

  • Omg just did this workout! Another AMAZING circuit!! I love that you incorporate weighted resistance training. I take recovery breaks and this took me about 40 mins. Perfect for a saturday morning sesh xoxo

  • I can’t thank you enough maddie! I love your workouts especially this one i have just done I’m a bit sweaty but I can’t believe how I changed, how mu body strength changed thanks to your exercises! I started about 7 weeks ago when the lock down started in the UK. I’m definitely gonna carry on when it’s all back to nornal! You are doing amazing work!

  • I just started doing your workouts because I was getting bored of my old routines so much so that I stopped working out. Must say I love what you do and I love how real you are. In one of your videos you showed that you also struggle with cellulite from time to time so it gives me hope that exercise and a healthy diet can possibly get rid of it <3

  • For anybody who would like this written out, I just wrote it out for myself!

    Full booty and legs circuit

    First set: (do x 2)
    Start out with X hops (jump lunges into squat (right, left, squat))
    Butt balls (heels on inflatable ball, torso off the ground; shoulders, arms and head on the ground; roll ball towards body to bend the legs and have feet flat on ball and keep hips high towards ceiling) 15
    Single-leg hip thrusts 10 on each side
    Hip thrusts 15

    Second set: (do x 2)
    Romanian deadlifts with slightly bent knees and dumbbell in each hand 15
    Weighted sumo squats with kettlebell and push to toes per squat 15
    Burpees with tuck jump 10
    Pistol squats with TRX handles 10 per leg
    Jump squats 10 to 15

    Third set: (do x 2)
    Step-ups with hands on hips. Keep back leg straight back at the top, and squeeze the glute 15
    Box jumps 15

    Last set: (do x 2)
    Glute kickbacks on elbows; extend leg back and then up in one swift motion 10 per leg
    After that, keep back leg straight, and pulse it in the air for 10 reps per leg
    Bent-knee fire hydrants to the side. Lift to side for 10 reps, and then leave in the air and extend straight to the side for 5 reps.
    Jump lunges til fail

  • Thank You for watching my Lower Body HIIT Circuit. I want to know do you prefer working your quads or your glutes and hamstrings? Let me know in the comments below.

  • I reallly enjoyed doing this workout!! Although I didnt have a ball or a step to jump on…I was able to do the rest of the workouts!!! Thank you for taking the time to film these!!

  • Im trying to build muscles Penny! I love that i can still do HITT while building muscles.
    Thanks for the video.

    Where did you buy your dumbells please?

    Sydneysider ❤

  • Thank you for this incredible workout.
    I just wanted to ask you what is the safest weight if i don’t wanna look so muscular, is 5kg dumbbell is safe? Or whatever girls do they won’t look muscular

  • Hey. Just finished this workout like 1 minute ago. Amazing!!!!! I am hardore sweating and it feels so good. Thanks so much! Love from San Diego, California ��

  • This was a great video! I love the ballet moves please do more ballet workouts. If you could do a ballet style HIIT that would be great too!

  • Yet another seriously fun workout! Know I need heavier weights to be challenging but just gotta be grateful for having any right now esoecially during this time! Thank you lovely xxx

  • Oh this is an excellent quick lower body! Just enough work to feel accomplished but not too long for a time-crunch busy day! Thank you!

  • I Love your workouts and I used to be Balltet dancer many years ago. Do you have some stretching with some dance style? Or some stretching with dance?

  • First visit here but not my last. I had to hold on to do the pulses with the leg back up in the air. I couldn’t get my leg out to the side or back as high as you can but I’ll keep on trying!

  • Oh my! This was the bomb especially that killer at the end but I loved it! I’m literally sweating like a beast lol! Thanks Penny. I’ll sleep well tonight:-)

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  • These workouts aren’t very long to begin with. It’s better to do a short, intense workout. And be focused. If you split it up through the day, there is a good chance you won’t finish it. Plus depending on the workout, you don’t want to have to keep warming up/stretch. I suggest you stick to it and do it.

  • Needed a fast and furious one today as my time was short… this was STELLAR! �� Thanks so much Penny! Looking forward to doing more 15 minute killers when short on time! ��❤️����

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  • It’s a personal choice. Of course, I could lift heavier weights but I would get different results. My background is ballet and dance. So my workouts are created for long, lean muscle. Heavier weights would bulk me up a bit and i would lose my flexibility as well.. so thats just not for me. You need to choose workouts which are right for you, and never underestimate the power of body wight exercises.

  • I think I spent more than half an hour to complete this workout. I’ve never sweated that much unless I do some crazy cardio… I love it! Will make this a routine

  • Thank you for watching my 15 Minute Booty & Thigh Circuit. You probably won’t be able to use a resistance band with this one. It might get a little tough to take on and off. Regardless, I hope you enjoy this one and get a good little sweat up:) Leave a comment and let me know how you go!

  • Ya go to my channel homepage and type in the search box: flexibility or stretch. You will find a few great stretch and flexibility videos.

  • Thanks Penny for that awesome workout! I just got back from vacation, I slacked on working out, but I did squeeze in TWO of your workouts right in the hotel room, so, thanks for that too! You’re amazing, and glad to see your beautiful face back on Instagram. Happy New Year!

  • I love this one because (besides needing to adjust the squats), it’s a quite knee-friendly leg workout! I would love to see more leg knee-friendly workouts!:)

    I only did like till 2:42 because I was dead. But the next day when I woke up my things felt and looked a lot leaner, and even my but got a bit rounder.
    Guys after you do this, stretch the hell out of your legs, because I forgot to do this and now when I bent forwards it hurts like hell.
    For the yoga ball she used since I don’t have something like thisI just used my sofa and would bring my butt up and down.
    But OMG thank you so much!!!!

  • I’m so glad i saw the swipe up button on your Instagram story, I’ve been following you on insta I’m glad you’re too��������. Love your workouts Penny

  • Wow that was tough Penny. Ouch. Could only really do the modification on the last one but I threw in my booty band. Wheeewww. Happy new year!!!

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  • Love this one! Was what I needed for those times we had to stop dancing, which I usually do 5 days a week! Would love to see more! Thanks a lot!

  • I tried this workout the other day because I have really weak ankles because of having hypermobility in my joints. It is brilliant workout to strengthen my ankles muscles. Thank you so much for these brilliant workouts because it really does help me stay fit in isolation and not being able to go to the gym ��❤��

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  • I use to do ballet when I was younger and this also made me realize how much I miss it. Thank you for this, love the work out would love to see more workouts like these.

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  • Just started with you yesterday with Legs, abs, stretch. Boy am I tight,,, thank You goals back thigh tighten butt lift, lower abs, splits BACK,! Ex professional gymnast, Jazz dancer.

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  • Circuit one ×2
    Squat, lunge, 15 R
    Single leg hip thrusts 10 R
    Hip thrusts 15 R

    Circuit 2 ×2
    Romanian deadlifts 15 R
    Weighted (or not) sumo squat 15 R

    Circuit 3
    Burpee tuck jump 10-15 R

    Circuit 4 ×2
    Pistol squat 15 reps
    10-15 jump squats

    Circuit 5 ×2
    Step ups 15 R
    Jump squats 15 R

    Kick backs 10 R
    Fire hydrant with kick 5R

  • Came across your video yesterday and just finished your workout at this instant! very challenging and very intense i loved it and i feel very proud of myself for actually finishing it!
    Thank you!
    could you make a full body workout one of these days??

  • What is Femalix Secrets? Does it work? I hear many individuals completely erase their cellulite naturally with this popular cellulite reducer method.

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  • I just did this leg extravaganza and I loved it! I like deadlifts and sumo squats. I am trying to build up leg mass on my runners legs during the stay at home movement. Thanks Penny. Cheers from Vancouver Island Canada.

  • What exactly is Femalix Secrets? How does this thing really work? I notice a lot of people keep on talking about this popular cellulite erase method.

  • had to stop near the end of this cause my legs were shaking so hard. whoops, guess i’m a little more out of practice than i thought

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  • Omg just done this in 2019 I remember seeing it when you posted it and thought na, looks too easy. Let me tell you, it was HARD! Plz plz plz �� post more like this bit in real time, it’s really annoying keep having to pause it ��❤❤❤❤❤❤❤

  • i’d love more ballet inspired workouts like this! i’m an ex-dancer and would love to keep up with things like my balance and flexibility and this video is great for helping me do that!

  • I workout 5 times a week weight training and I remember for years I’ve watched this video and told myself that I really want to try it but I’ve always been terrified because I don’t usually do well with high intensity workouts, but today I made myself do the entire thing and I’ve never felt better! Love you Sarah, I’m a big fan!

  • So great workout!! Different but elegant and efficient!!! If you do some more ballet workout it would be great!!! As all the others videos too!! ������

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  • Hi sarah, you have very beatiful legs and I wonder about doing hiit and weight lifting make my legs bigger? I like hiit and weight lifting together but I m afraid being bulky:(

  • Oh my, this just made my legs feel like jelly but I am feeling amazing! Love this workout, has such a great variety! Thank you Sezzzzie

  • I loved this! I’m a dancer using your regular workout videos to strengthen my legs and core and it was great to do a workout that incorporated more turnout and kicks!

  • Really enjoyed this workout., ����������Couldn’t believe when it said ‘workout complete’. Burnt������ 187kcals in 20 mins. Feeling the burn ������������������

  • DOES THIS BURN THE INNER FAT IN THE thighs???? Also what is a good burn for under the butt, upper thighs??? I do not want to bulk, I want to tone what I have and I find that area for me the MOST STUBBORN. PLEASE PLEASE PLEASE HELP ME FIND SOMETHING THAT WILL SHOW RESULTS. Thank you

  • Hey! I love this class and I would be terribly grateful for another ones like it. Also, do you know some face yoga exercises? I’ve searched all over the internet and I couldn’t really find something professional.

  • hi i have a question…for workouts if they have like 3 or more reps, would it be okay to break up the reps like do one, go on a walk, then come back later and do them throughout the day, or would the be less efficient?

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  • Is anyone else like, I AM GOING TO GET FIT! Then u watch all of the workout videos, and yet your still sitting on your bed and not wanting to start

  • What are some ways to completely reduce your cellulite naturally? I read plenty of good reviews on the net about how Femalix Secrets will help you completely erase your cellulite safely. Has any one tried using this popular cellulite erase method?

  • This remains to be my favorite leg workout Sez! I miss these fun circuits (now that I am in week 8 of Sweaty Shredder!) I love to do this workout on activity days:D

  • This is one of my favorite videos Sarah! Plus your beauty and skin care routines. I’ve been loving Sweat It To Shred It but I feel like Toning Power could have more heart pumping things happening.