Lower Body Circuit Workout

Hi friends! How’s the day going? It’s been gloomy and kind of cold over here (people with real autumns can tilt their heads back and laugh), and fall is definitely in the air. I love it!!

I taught a packed spin class last night, and then the Pilot and I enjoyed a little date night at Seasons 52. 

I’ve felt motivated to clean up my eats this week, mainly because we’ve eaten a lot of takeout since our Tucson trip. We have a fridge packed with protein and produce, and it’s been much easier to make salads and smoothies during the day. It’s funny because I feel like it’s common to see a surge in motivation with eats and fitness right before summer, but for me it usually happens between fall and winter. File that under things that don’t really make sense?

As I mentioned before, I’ve been trying to kick up my strength training with an emphasis on lower body. In the spirit of Squatember, here’s a new circuit workout for ya!

An intense quick lower body circuit workout. Perfect for Squatember and going after those leg strength goals this fall! fitnessista.com

Some form cues and tips:

This workout is meant to be done circuit-style, so you complete 1 round of each workout before quickly moving to the next. Once you’ve made your way through the circuit, you can repeat the entire thing up 2 more times (=3 total times through). As always, talk with a doctor before making any fitness changes. Honor your body and modify as needed. Since this one includes some single leg exercises, jumps (which can be modified for impact) and lots of flexion at the knee joint, I wouldn’t recommend this one if you have knee concerns.

Lower body circuit workout

The exercises: (+ some modifications)


Kettlebell swing: ground into your feet and stand hip-width apart. Hold the kettlebell in between your knees and start to gently swing it so you can gain some momentum. When you’re ready, power through your hips, glutes and core to swing the weight up to shoulder height, then bend your knees, swinging it back to start. Remember that you are NOT using your arms to lift the weight; this is pure glute and core power. Every time the weight goes up, make sure you’re strongly exhaling. 

Weighted lunges

Calf raises: hold  heavy dumbbell or kettlebell and stand with feet hip-width apart. As you exhale, squeeze your glutes and rise up onto your toes. Inhale to lower halfway down and exhale to repeat. 

Rotating squat jumps: Start facing one side and sink low into a squat. Jump 180 degrees, and land with a soft knee to squat on the opposite side. To minimize impact, walk 180 degrees to squat on the other side.

Single leg TRX squat: stand holding the TRX straps and step away from the base. Extend one leg forward and lift it up to just below hip height. Flex your feet. Keeping your arms straight and chest lifted, sink down and back into your squat. Make your your standing knee doesn’t extend past those toes. Exhale and squeeze to rise. (If you don’t have a TRX, a split squat is a great substitute.)

Jumping lunges: be sure to land with a soft knee before sinking down into your lunge. To modify, do quick stationary or walking lunges instead. 

Let me know if you give it a try! I’ll see ya back here soon with some adventures from the weekend.



Wearing: Fabletics top (c/o), Lorna Jane crops, Fitbit Alta, and New Balance sneakers

Photos: Arielle Levy

Location: Point Loma Sports Club

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  1. Liz on September 13, 2016 at 7:39 am

    I forgot Squatember was going on! I need to get it together… =) *sigh*

  2. Megan @ Skinny Fitalicious on September 13, 2016 at 8:20 am

    I actually think Fall is the time to make healthy changes. I wrote a post on this last week and how it much easier to get into a routine in the fall than in January. Loving those LJ crops by the way!

  3. Sana on September 13, 2016 at 10:19 am

    I’ve never done a kettlebell swing, silly right? I am afraid of doing it wrong and totally hitting myself (irrational fear)! But I will try this fun workout!

    • Fitnessista on September 13, 2016 at 10:01 pm

      let me know how it goes!

  4. Kyle Mikami on September 13, 2016 at 1:45 pm

    This workout looks so fun and enjoyable. Now I know what workout I’m going to be trying out tomorrow morning.

    • Fitnessista on September 13, 2016 at 10:01 pm

      please let me know how you like it 🙂

      • Kyle Mikami on September 14, 2016 at 10:16 am

        I did 5 rounds and it is hard to walk today. Great workout!

  5. TheDimpledRunner on September 13, 2016 at 2:18 pm

    Man I need to invest in some kettle bells!!!

  6. Fiona @ Get Fit Fiona on September 13, 2016 at 3:14 pm

    Lower body workouts are my favorite! I’ll be giving this workout a try over the weekend.

    • Fitnessista on September 13, 2016 at 9:58 pm

      can’t wait to hear what you think 🙂

  7. Alissa on September 13, 2016 at 3:28 pm

    LOVED squatember – i’ll give this one a try!

    • Fitnessista on September 13, 2016 at 9:57 pm

      let me know how you like it! 🙂

  8. Sarah C on September 13, 2016 at 8:14 pm

    Can you give any suggestions on how to pick a kettleball or set? I’d love to get one but I can’t tell how to judge if it’s too light/too heavy.

    • Fitnessista on September 13, 2016 at 9:54 pm

      for swings or for strength work?
      for strength, the weights are about what you’d use for a dumbbell. for swings, i’ve found that i can go a little heavier than i think. just start off with a small swing (like hold it down between your legs and let the kettlebell sway back and forth a bit until you start to get momentum). i use 35 for swings if that helps a little!

  9. Sara S on September 14, 2016 at 10:17 am

    Just did this workout! I loved it…it went by fast and my legs are definitely going to feel it tomorrow!

    • Fitnessista on September 14, 2016 at 9:32 pm

      so happy you loved it, too! xoxo

  10. adrianna on September 17, 2016 at 7:43 am

    so good… killer on the legs!

    • Fitnessista on September 17, 2016 at 5:27 pm

      yessss! i’m still sore hahah

  11. Paola on May 9, 2017 at 6:59 pm

    This workout looks like it will get me sweating. Great post! Thanks for sharing!

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