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



6r | Barbell Stiletto Front Squats

35s | Between the Bench Squat [see Squat Alternatives]

2m | Rest

Repeat 3x

Speed & Power

6r | Weighted Jump Squats

40s | Body Weight Jump Squats

2m | Rest

Repeat 3x


10r | Split Squat (Left)

10r | Single Leg Deadlift (Left)

10r| Single Leg Glute Bridge (Left)

10r | Bret Fire Hydrants (Left)

[REPEAT for Right Side]

3m | Break

Repeat 3x

Muscular Endurance

40s | Prisoner Walkups

40s | Wall Sits

1m | Rest

Repeat 3x


40s | Leg Lifts

40s | Landmine Rotations [See Landmine Alternative]

5r | Pallof Walk Away (Left & Right) [See Plank Jack Alternative]

30s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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