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

30s | Stilleto Squat

30s | Air Squat [see Squat Alternatives]

1m | Break

Repeat 1x

Speed & Power

Strength Round no Break

40s | Ladder Drills

35s | Jump Squats

1m | Break

Repeat 3x


Hypertrophy

Strength Round no Break

10r | Good Mornings

10r | Lateral Walks (Left & Right)

1m | Rest

Repeat 2x

Muscular Endurance

Strength Round no Break

35s | Prisoner Walkups

35s | Wall Sits

90s | Rest

Repeat 2x

Core

35s | Leg Lifts

35s | Russian Twist

35s | Lateral Plank Walks [See Plank Jack Alternative]

40s | Rest

Repeat 3x

Definitions

r = reps

s = seconds

m = minutes

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