Beginners Leg Circuit | BJJ Legs Circuit | Advanced Legs Circuit | Full Legs Circuit

To get the most out of this workout use one of the Interval Timers below. No need to do any additional work. The exercises are already preprogrammed in the links below.

Android Timer | Apple Timer

Warm Up

30m | Mobility Routine (Video)

5m | Break

Circuit

Strength Round

6r | Split Squat [see Squat Alternatives]

6r | Between Bench Squat [see Squat Alternatives]

3m | Break

Repeat 3x

Hypertrophy

10r | Reverse Step Up (Left)

10r | Single Leg Deadlift (Left)

10r | Single Leg Glute Bridge (Left)

10r | Bret Fire Hydrants (Left)

(Repeat for Right Side)

90s | Break

Repeat 3x

Core

40s | Landmine Rotations

5r | RollUp Pistol Squats [See Pistol Squat Alternatives]

40s | Rest

Repeat 3x

Definitions

r = reps

s = seconds

m = minutes

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