The Bodyweight Leg Circuit is an intense workout for building muscle without dumbbells, kettlebells or barbells. Training the muscles of the lower body provides injury-preventing and power-enhancing strength and stability for athletes of all ages and levels.
My Leg Circuit is a quick and efficient way to finish off your strength training session. All you need is an 18-inch plyometric box or bench and a stop watch.
Aim to finish all four exercises (70 reps total) in 90 seconds or less.
Once the circuit is complete, take a two-minute break. Repeat the circuit in the same order for two to three sets.
A strength and conditioning coach at the collegiate level since 2002, Jason Spray is currently the director of strength and conditioning for men’s basketball and assistant director for football at Middle Tennessee State University, where he also aids in day-to-day physical and nutritional development. Spray earned his bachelor’s and master’s degrees from Middle Tennessee and is CSCS, SCCC, USAW, NSCA, NASE, FMS and CSCCa certified. He is also a USA Weightlifting Club coach and a certified physical therapy aide. Spray has trained athletes ranging from high school to professional and Olympic levels. He has been featured in Premier Players Magazine and is the head sports performance adviser for RSP Nutrition.