Complete Lower Body Strength

Option: Make It Quick
Circuits decrease to 1 or 2 Sets instead of 3
Option: Make It Yours
Change the Training Variables to match your goals

Warm Up — 1 Set; 10 each leg for first three moves, 60 second Boxer Shuffle
Glute Extensions
Hip Abductions
Up-and-Overs
Boxer Shuffle

Circuit 1 — 3 Sets; 8 Reps; Med-High Resistance (weight); Rest 30-60 seconds between Sets
Split Squats
Clamshell with a Band
Inner Thigh Lift with a Weight

Cardio Tabata* — 4 Sets; 20 seconds on, 10 seconds rest; no additional rest between Sets
Lateral Shuffle
Butt Kicks

Circuit 2 — 3 Sets; 8 Reps; Med-High Resistance; Rest 30 seconds between Sets
Calf Raises
Shin Raises

Stretch — 20-40 seconds, stretch for as long as it feels like the muscle needs it
Hamstring Stretch with Strap
Adductor Stretch with a Strap
Low Lunge Stretch
Quad Stretch

*Tabata — This type of circuit is 20 seconds of movement, 10 seconds rest; no additional rest between sets. Perform moves and sets back to back with only the 10 seconds between, basically only enough rest to get ready for the next movement.

OPTION TO ADD CARDIO MACHINE
Add a 15-20 minute HIIT set to this workout. Consult this blog if you’re not familiar with Cardiorespiratory Zones.
2m warm up in Zone 1
Zone 2 for the rest of the workout with 6-8 Zone 3 bursts — Zone 3 for 45 seconds, Zone 2 for 45 seconds, repeat.
2m cool down in Zone 1