Leg Circuit Workout Guide | Staying Fit at Home

Leg Circuit Home Workout

 *Check out ALL of our @Home Workout Guides*

Leg Circuit Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Leg Circuit Workout?

A Leg Circuit is perfect for firing up your lower body and testing the muscles to help them grow. This specific Leg Circuit Workout Guide includes exercises that will focus on your quads, hamstrings and glutes. Build up strength and spend some time focusing on toning and conditioning by following this Leg Circuit Workout created by our expert personal trainers. Try not to lose your momentum whilst you’re at home, instead, focus your energy on sculpting and toning your body. Continue working on your fitness journey and embrace your new style of training until our gyms re-open as normal. This Leg Circuit Workout Guide easy to follow at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Resistance training - leg press

What You Need For a Leg Circuit Workout

Nothing at all. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your sessionNow, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this leg workout and warm up your legs with some static squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 3: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Lateral Lunges (Left)

Start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Just focus on your left leg and squeeze as many reps as possible into the 30 second window. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 5: Lateral Lunges (Right)

Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Thrusters

The final movement of this circuit is a great exercise for your legs but it also works your core and shoulders. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air – this should help you to perform the exercise in the best possible way.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Leg Circuit Workout.

Leg Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

2m x 2m clear area like a living room, garden or dining room.  

Level 

 

Beginner  

Duration 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Leg Circuit Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more! 

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Leg Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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