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Weight Training Workout: Legs & Glutes Circuit

weight training workout legs and glutes circuit

This weight training workout, Legs and Glutes Circuit can help warriors improve overall muscular strength and aesthetics in the quads, hamstrings and glutes.

There's no doubt that some of our favorite anime heroes hold tremendous physical power and strength balanced between the upper and lower body. This weight training workout, Legs and Glutes Circuit can help warriors train lower body strength and power to improve abilities in lifting heavy objects, executing explosive movements and powerful kicks.

Who's This For?

Suitable for advance levels

Workout Benefits:

Improve muscular strength

Improve muscular power

Improve muscular endurance

Improve overall mobility

Increase kick power

Workout Implementation:

To maintain balance between all other training practices, it’s recommended to complete a leg day workout at least 2-3x/week depending on the current phase of training.

Training Equipment:


Plyo Box

Intensity Zone of 7-8

Legs and Glutes Circuit Workout Details:

Complete 8-12 repetitions for each exercise

Complete 3-4 circuit sets

Rest 30-60 seconds between each circuit set

Legs and Glutes Circuit Exercises:

  1. Dumbbell squats

  2. Dumbbell farmers walk

  3. Dumbbell step up knee raise

  4. Dumbbell ski swings

  5. Bodyweight sumo squat hold

Coach Notes:

  • Utilize medium to heavy weight for best results.

  • Utilize heavier weights for the farmers walk.

  • Maintain a flat back when executing the dumbbell swings.

  • Step up onto a box that is at least at knee height.

  • Slight point knees and toes outward when executing the sumo squat to target more of the hamstrings.

  • Modify rest time as needed.

weight training workout legs and glutes circuit

Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you should choose to follow or participate in any workout, program or practice, you do so voluntarily and do not hold Initial Mile and it's founder responsible for any cause of injury or death. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.


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