Workout Wednesday - The Leg Circuit

Do you always hear about leg day but not sure how to get involved?

Here is a great leg circuit to get those legs working and is adaptable to all levels of exercise from beginners to the experienced!

Equipment:

1x Bosu ball
1x Sandbag - 10kg or lighter if needed - if you dont have sand bags at the gym use dumbells
Alternative 2x dumbells - pick a heavy weight, one that is going to challenge you!
1x kettlebell - again a heavy weight that will challenge you, if your gym doesn't have kettlebells select one dumbell.

The exercises!

Station 1 - Front lunges - 12 reps (6 on each leg) with a dumbell in each hand or the sandbag on your shoulders behind your head positioned like a back squat.
Station 2 - Squats - 12 reps with kettlebell or 1 dumbell held in front of you close to your chest.
Station 3 - position this near a wall for balance - on the bosu ball hold the squat position for 30 seconds keeping very stready - engage your core for extra stability!
Station 4 - Thrusters - this is a squat combined with an over head press. 12 reps with 2 dumbells - squat down and when coming up press the dumbells over your head then repeat.
Station 5 - Back lunges - 12 reps (6 on each leg) with a dumbell in each hand, or the sandbag.
Station 6 - Kettlebell swing - these can be straight in front of you or overhead if you can do this. Make sure you engage the core and hips to get a good swing!

Repeat the circuit 4 rounds, when the exercises become easy make sure you increase the weights to really challenge yourself!
When the balance on the bosu ball becomes easy make sure you add weight to this as well!