Beginners Leg Circuit | Legs I for BJJ Athletes | Legs Circuit for Muscle Gains | Heavy Legs Day

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


Strength Round

5r | Barbell Back Squats [see Alternative Exercises]

5r | Barbell Stiletto Squats

4m | Break

Repeat 3x


Strength Round with 2m Active Recovery

10r | Single Leg Deadlift (Left & Right)

10r| Single Leg Glute Bridge (Left & Right)

10r | Seated Hip Abductions 3 (10 reps in each position)

4m | Break

Repeat 2x

Muscular Endurance

Strength Round with 1m Active Recovery

50s | Prisoner Walkups

50s | Wall Sits

50s | Pistol Squats (Left & Right) [See Alternatives]

4m | Rest

Repeat 2x


10r | Leg Lifts

10r | Russian Twist

10r | Plank Lateral Walk [See Alternative Exercises]

30s | Rest

Repeat 3x


r = reps

s = seconds

m = minutes

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