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Workout

Interval leg workout

~12 min.
~144 kcal
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The legs are the largest muscle group in the body, and training them in an interval format delivers a double result: you simultaneously build lower-body strength and elevate your metabolism to the level of a full cardio session. This circuit workout is built around FISIO functional suspension straps — a piece of equipment that lets you precisely control the load by adjusting your body angle while eliminating axial stress on the spine.

The program includes 17 intermediate-level exercises. Squats, lunges, plyometrics, and stabilization movements alternate throughout the circuit, distributing the load evenly across the quadriceps, glutes, hip adductors, and stabilizer muscles. No single large segment is ever "parked," which means fatigue builds more slowly and technique quality is maintained through to the final exercise.

  • Who it's for: athletes and active adults with an intermediate fitness level who want to strengthen their legs, improve explosive power, and burn calories in a single session.
  • Key points to watch: the knee always tracks in line with the toe, the back stays neutral, and the straps help you balance — use them for that, rather than gripping them with all your strength.
  • Format: interval circuit training — all 17 exercises performed in sequence, with rest between rounds based on how you feel.

Warm up
Squats (wide feet position)
1
Level: 2
15
T Spine Rotation
1
Level: 1
S1
5
T Spine Rotation
1
Level: 1
S2
5
Back extension
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Hero pose
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Lunge with rotation
6
Level: 2
R1
5
Sumo squat
1
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Round 2
Cossack squat in a bent-over position
1
Level: 2
R1
10
Squats with external rotation
7
Level: 2
R1
12
Backward lunge
4
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R1
12
Sumo squats
6
Level: 2
R1
15
Hero pose
1
Level: 2
R1
5
Side lunge leg in the hinge
5
Level: 2
R1
12
Lunge
4
Level: 3
R1
12
Lunge with rotation
6
Level: 2
R1
5
Sumo squat
1
Level: 2
R1
10
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Rotation with load
6
Level: 2
R1
10
Single leg hip hinge
1
Level: 2
R1
5
Golf
1
Level: 2
R1
6
Rotation 2
1
Level: 2
R1
8
Back extension
5
Level: 3
R1
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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