Bodyweight Circuit + Tabata Workout: Lower Body

Bodyweight Circuit + Tabata Workout for Lower Body - No equipment needed for this 20-minute lower body workout. You'll complete a circuit of exercises and finish with a tabata blast. #lowerbodyworkout #legdayworkout #workoutvideo #bodyweightworkout #workout

Today’s bodyweight circuit + tabata workout uses the same format as the Studio Pumps class pack I released around this time last year. The class pack was five, full-length workouts using minimal equipment (set of dumbbells and a resistance band loop). The first workout was posted for free on YouTube, with the remaining classes available for purchase.

Today and next week, I’m sharing a bodyweight version of the Circuit + Tabata classes. Lower body focus to start, and the next week will be upper body and core. Each will take you about 22 minutes to complete.

For more information about the full-length workout classes, check out Studio Pumps.

Bodyweight Circuit + Tabata Workout: Lower Body

This workout is broken up into a circuit and a tabata. For the circuit, you’ll do five exercises for 45 seconds each. Complete them back to back with no rest. You’ll go through the circuit four times, resting for 30 seconds at the end of each set. In the video, I’ll give you 60 seconds to rest at the halfway point.

For the tabata, I’ll give you two exercises and you’ll alternate between them using an interval structure of 20 seconds of work 10 seconds rest x8.

In the full Circuit + Tabata classes, a warm-up and cool down are included in the video. For today’s though, you can always do the separate ones I’ve posted in the past:

As with any workout you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed.

Workout Breakdown

CIRCUIT

For a demonstration of the exercises and how to modify, see 2:32 in above video.

Sumo Squat with Heel Raise
Alternating Surrender Knee Drives
Bear Plank Donkey-Hydrant Kicks (alternate right / left each set)
Sprinter Hop to Front Kick (alternate right / left each set)
Low Squat Side Steps

TABATA

For a demonstration of the exercises and how to modify, see 21:51 in above video.

Curtsy Hop Knee Drive Hop (alternate right / left each interval)
Squat Jack – Squat Jump

If you enjoy this bodyweight circuit, you’ll love my Circuit + Tabata class pack available in Studio Pumps! It’s the same structure, with the first half focusing on lower body and the second half focusing on upper body and core. Because weights and resistance are used, the circuit portion has more of a strength focus. The classes all include a warm up and cool down and take 45 minutes, with modifications demonstrated throughout the workout.

Next week I’ll post the follow up to this bodyweight version, which targets upper body and core.

xo Nicole