A 7-Minute Leg + Butt Circuit Workout in Central Park
I think my favorite thing about New York has to be Central Park.
Despite its touristy allure, this picturesque plot of natural beauty in the middle of a bustling city still maintains a peaceful, magical ambiance for visitors and residents alike.
Every time I visit New York, I make it point to start my mornings here.
Whether I’m grabbing a coffee and strolling the grounds, going for a jog around the lake, or just posting up on one of the large boulders and people watching, I always find it’s the perfect morning mood-booster.
On my recent visit, I decided to use one of the park’s large grassy fields as the location for my last No Gym Necessary Circuit Workout.
In keeping with my goal of sweating everyday until my wedding, it was important for me to fit in a good strength training session while traveling, and the park made the perfect spot to do it.
After a short warm-up jog one morning, the fiancé and I came up with this quick — but intense — 7-Minute Leg + Butt Circuit Workout to round out the series.
I’ll warn you — this one is a killer. Enjoy!
7-Minute Leg + Butt
Circuit Workout
Exercise #1: Single-Leg Circles (30 sec. each side)
Lift one leg as high as you can directly in front of you, keeping it straight. Rotate the leg straight out to the side, then straight back. Return to center and begin another circle without touching the ground.
Aim for a steady, controlled pace. The key here is engaging your core muscles to help keep your balance.
Exercise #2: Split Jumps (1 minute)
Start in a lunge position. Jump up as high as you can, switching legs in the air and landing with the opposite leg forward, in a lunge. Repeat for 1 minute.
Note: If this gets too difficult, slow it down with a simple alternating backward lunge.
Exercise #3: Single-Leg Squat (30 sec. each side)
Begin standing with one leg raised, slowly squat down toward the ground, keeping the leg up, back flat, and chest raised. Come as far as you can down without falling. Return to start.
Repeat for 30 seconds on each side, focusing on maintaining balance and stability, and engaging your thighs and glutes.
Exercise #4: Donkey Kicks (1 minute)
Begin crouching with your knees turned out to the side and your palms on the ground in front of you. Jump both feet up and back toward your butt. Repeat as quickly as you can for 1 minute.
You don’t need to go too high with this one, just make sure you’re feeling it in the quads.
Exercise #5: Single-Leg Plank + Pulse (30 sec. each side)
Start in plank with your hands shoulder width apart, directly over your armpits and your back flat and pelvis slightly elevated. Lift one leg and pulse for 30 seconds. Repeat on the other side.
Modification: Drop your knee on the leg that is grounded.
Exercise #6: Single-Leg Plank Cross-Kick (30 sec. each side)
Starting again in plank, lift one leg and bring it down and back behind you, crossing over your other leg. Next, bring the leg out at angle, up and back to the opposite side. Repeat for 30 seconds, then switch legs.
Modification: Drop a knee.
Exercise #7: Single-Leg Table Top (30 sec. each side)
Begin sitting on your butt with your hands on the ground behind you, fingers pointing toward your body and legs bent in front. Cross one leg over the top of the other. Press your foot into the ground and thrust your hips to the sky, making a table top with your back.
Aim to get your hips as high as you can and let your head fall back naturally. Return to the start and repeat for 30 seconds on each side.
Pin or print the workout! >>
Don’t forget to try the other two workouts in my No Gym Needed Workout Series: 6-Minute Ab Workout + 7-Minute Arm Workout >>
Lauren @ The Bikini Experiment says:
I love Central Park! I lived in NJ up until last year so it was close by and it just has so much to offer. My favorite butt exercise is squats. There are so many variations (single leg, etc.) to do too!
Whitney English says:
I agree, squats are the best! They never get old.
Jessica Joy @ the Fit Switch says:
Love the workout, Whitney! And, when I do it, I will Def be imagining I am in Central Park. I am a suckered for visualization during a workout…I have imagined myself in one too many movie scenes. Haha. Hey, it keeps things fresh. PS…LOVE the shades. So cute and sexy. Thanks for sharing the fitness love!
Whitney English says:
Haha I like your style!! Next time I’m going to visualize that I’m working out with Ryan Gosling :)
Shirley Arroyo says:
Hi Whitney,
Is there any supplement or natural remedy that might diminish aching muscles the next day after a workout? It’s hard on my motivation to be so sore!
Shirley
Whitney English says:
Hi Shirley!
I’m not sure about any supplements but I always find that drinking a lot of water, stretching, and making sure to rest your muscles always helps. Try to work one group of muscles one day and another the next. Also, consistency is important. You’re always going to be very sore the first time you work muscles you haven’t used in a while. Try to stick with it despite the pain and it will get better! Here’s a great leg stretch sequence that I frequent use after running or strength training: http://liveanddiet.com/2014/03/5-best-post-run-stretches.html
Hope this helps!! xo
Jennifer Dene says:
This was so fun! Those donkey kicks are a total killer :)
Have a great time at your wedding – you look amazing for it.
xx
Whitney English says:
Glad you liked it!! And yes, those donkey kicks do me in every time :)
Thanks for the well wishes! xoxo
Krissy @ Pretty Wee Things says:
I have pinned this workout, and I can not wait to try it! You look absolutely AMAZING, so if it’s working for you I am totally trying it!
Whitney English says:
Aw thanks Krissy!! Let me know what you think after you try it! :)
Beverley @ sweaty&fit says:
im loving some of the really unique leg exercises! those leg circles seem tough – not sure i could do them as straight as you do!!
Amanda Howard says:
Hi Whitney,
I’ve just been sitting here looking for leg workouts and it clicked I should check ‘To Live & Diet in LA’ & of course I found 1! Thank you so much for being such an inspiration and your amazing & healthy blog!!
Whitney English says:
Aw, such a nice compliment – thank you Amanda! I hope you liked the workout!! xo
Golfers Elbow Morris NJ says:
Working out just a few times a week can go a long way to helping you not only fall asleep, but stay asleep throughout the night. In addition, you’ll wake up feeling more refreshed than if you were just sitting around all day. Just remember not to exercise too close to bedtime. If you do, that energized feeling you get after a workout may keep you from falling asleep for a while.