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Julia Buckley Fitness: Lower Body Burner

Julia Buckley has created the Ignite series of workouts to enable you to achieve fantastic improvements in your fitness levels. You will also torch fat, get strong, and enjoy the many benefits of being in great shape.

Her workouts have helped thousands of people across the world get lean, hard, power-packed bodies. Now it’s your turn. The only thing you’ll need is a timer.

Join Julia’s online gym at:

SET TIMER FOR: Alternatiting 40/20 second intervals

Do the exercises for 40 seconds with 20 second breaks in-between each. Complete all exercises, take a 60 second rest
(40 + 20 seconds) and repeat – so you’ll do the set of nine exercises twice through in total.


  1. Backward Lunge
  2. High Knees
  3. Table Top Hip Raise – Left Leg
  4. Table Top Hip Raise – Right Leg
  5. Burpee Front Kick – Right Leg
  6. Side Burdles
  7. Burpee Front Kick – Left Leg
  8. Switch Lunges
  9. Grinder

REST: One minute, then repeat circuit

Backward Lunge

Backward Lunges

  1. Stand straight and tall, abs in tight. Take a large and controlled step backward with one foot.
  2. Lower your hips so that your right thigh (front leg) becomes parallel to the floor or as close as you can get while keeping your right knee positioned directly over your ankle. (Important: do not push the knee forward over your foot)
  3. You back leg should be bent at about a 90-degree angle, knee pointing toward the floor, heel lifted.
  4. Return to standing position by pressing your front foot into the floor and bringing your back leg forward, feet back together, to complete one rep.
  5. Alternate legs, and step back with the other leg.

High Knees


  1. Stand up straight with the feet hip-width apart, head up, looking straight ahead.
  2. Maintaining that tall posture, run vigorously in place lifting your knees as high as possible – aiming to get them up to hip height.
  3. Swing the arms from shoulders, in sync with the opposite leg, and without any side-to-side movement. Keep the elbows bent with the hands passing the body near the hips.
  4. Start out slowly and build up the pace. This exercise is about speed and agility.

Table Top Hip Raise


  1. Start in a table top position on your feet and hands with the body facing upwards.
  2. Straighten one leg out and, keeping your foot flexed, raise the leg up without bending the knee.
  3. Lift the leg as high as you comfortably can, squeezing your glutes, pause at the top and then return to the starting position.
  4. Repeat on the same leg.

Burpee Front Kick


  1. Squat down with a straight back. Place hands on floor, slightly wider than shoulder width.
  2. Jump the legs back into a straight arm plank position – straight line through the body, weight supported on the hands and forefeet.
  3. Keeping the hands in place, pull legs forward under body returning feet to original position.
  4. Rise to standing posture, bring one knee up and extend your leg to kick out in front of you.

Side Hurdles


  1. To start, stand with your left knee raised, weight supported on the right leg knee slightly bent. Imagine you have a hurdle to leap on your left side.
  2. Drive up from the bent right leg, over your imaginary hurdle.
  3. Land on the left foot, with the right knee raised
  4. Repeat, this time leaping in the opposite direction and continue alternating sides.

Switch Lunges


  1. Begin in the lunge position with one foot out in front and the other behind your body. Both knees should be bent at 90-degree angles. Make sure your front knee is directly over your front ankle and not pushed forward over your toes.
  2. Keep your chest tall and your torso straight, shoulders pointing upwards.
  3. Jump upward from the lunge position and switch legs in the air, landing in lunge position on the opposite side.



  1. Stand tall with your feet shoulder width apart or closer. Keeping your elbows close to to your ribs, bend your arms in front of you, fists at chin height. Pull in your abs.
  2. Start running in place. Bring your knees towards your chest as high as possible. Each time you bring the knee up, twist your torso to the corresponding side so your knee comes up between your elbows.
  3. Keep a straight, tall posture and your arms locked in place – the movement comes from the knees driving up and the torso pivoting from the waist.