Tuesday, November 12, 2013

15 Minute Lower Body Blast

I generally like to focus on full body workouts about 3x a week.  I am a big fan of quick, high intensity circuit style workouts.  I decided to switch things up a bit this week and focus separate days on lower body/upper body/& abs.  I primarily decided to do this to give my knee a bit more rest in between workouts.  It doesn't tend to bother me any more than usual during strength training, but with more pain following a short (4 mile) run Sunday I'm trying to play it safe. 

Here is a great (quick) way to "blast" your lower body:

15 Minute Lower Body Blast

-Sumo Squats
-Single Leg Step-ups (R)
-Single Leg Step-ups (L)
-Weighted Bridge

Again I used my trusty barbell for weight and I also used an online interval timer (Link) for this workout.  I set the timer for 15 rounds of 50 seconds of work and 10 seconds of rest.  This means you will complete each move for 50 seconds with 10 seconds of rest before moving on to the next move.  You will complete the entire circuit 3x.

I am really working on trying to strengthen my hips so I did 3 sets of 15 inner and outer leg lifts on each side after I completed the above workout.  Then I stretched and "foam rolled" ( I actually used a frozen water bottle.) I've never been great at consistently stretching, but I am really trying to change that!

What are your favorite type of strength workouts?  Do you split body parts or focus on full body?


  1. I love full body HIIT workouts best but I do like to concentrate on single areas now and then too. I think I shall do this one after work this afternoon. I like quickies afer work before I make supper. I keep forgetting to bring your Perky Jerky to town to get mailed. I promise it will get to you soon..sorry ;/

    1. Did you do the workout? How did you like it? No worries about the jerky. I'm in no huge rush, although I'm looking forward to trying it!