The Leg Circuit Includes 4 Exercises: The Prisoner Squat, Alternating Lunges, Alternating Step-Ups, and Jump Squats
The Leg Circuit Is a bodyweight exercise suitable for home or outdoor workouts.
- Begin in a standing position. Feet slightly wider than hips.
- Place hands behind your head.
- Perform 5 Prisoner Squats. Return to standing position after squatting.
- Place hands on hips.
- Perform 5 Alternating Lunges leading with right to left foot.
- Perform 5 Alternating Step-Ups leading with right to left foot.
- Use a heavy, and sturdy platform for Step-Ups.
- As you step, move your arms as shown in the video.
- Perform 5 Jump Squats with feet slightly wider than hips.
- Move your arms up and down as you jump.
- Perform the entire circuit for desired repetitions.
- Recover by resting in between circuits as needed.
ERRORS: Losing control of the exercise by either moving too fast, performing too many repetitions, or using a platform that’s too high.
MODIFICATIONS: 1. Do fewer repetitions according to ability. 2. Omit an exercise you can’t or shouldn’t do. 3. The height of the step-up platform determines difficulty. Choose a platform height you can manage, without losing your balance. 4. Leave arms at your sides instead of raising them.
EQUIPMENT: A sturdy, heavy platform that won’t move during Step-Ups. Height determines difficulty.