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450
Workout

Maximum Leg Activation

~24 min.
~288 kcal
⁉️ Comments

This workout is designed for those who want to truly push their lower body muscles to the limit. The circuit format allows no rest: the thighs, glutes, and calves work continuously, delivering both a strength stimulus and a metabolic effect — calorie burn remains elevated long after you finish.

The program includes 20 exercises using FISIO functional suspension straps: squats in various variations, lunges, plyometrics, and ballistic movements. The straps let you precisely control the load by adjusting your body angle while eliminating axial pressure on the spine — so you train intensely, but safely.

This workout is intended for an advanced level. Before you start, make sure to perform a joint warm-up: hip circles, dynamic quadriceps stretches, and calf stretches. Keep an eye on your knees — they should not cave inward in any of the exercises.

  • Format: circuit training, all 20 exercises in succession — one round
  • Target areas: thighs, glutes, calves, core stabilizers
  • Level: hard
  • Equipment: FISIO functional suspension straps, anchor point

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
Squats (wide feet position)
5
Level: 3
R1
15
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Squats with external rotation
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Backward lunge
6
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge
6
Level: 3
R1
12
Jump lunge
10
Level: 3
R1
6
Overhead squats
8
Level: 3
R1
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Reverse plank leg abduction
6
Level: 3
R1
12
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Round 2
Squats
5
Level: 3
R1
20
Squats (wide feet position)
5
Level: 3
R1
15
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Squats with external rotation
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Backward lunge
6
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge
6
Level: 3
R1
12
Jump lunge
10
Level: 3
R1
6
Overhead squats
8
Level: 3
R1
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Reverse plank leg abduction
6
Level: 3
R1
12
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Round 3
Squats
5
Level: 3
R1
20
Squats (wide feet position)
5
Level: 3
R1
15
Lunge
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
Squats with external rotation
8
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Backward lunge
6
Level: 4
R1
12
Side lunge leg in the hinge
9
Level: 4
R1
12
Side lunge
6
Level: 3
R1
12
Jump lunge
10
Level: 3
R1
6
Overhead squats
8
Level: 3
R1
12
Backward lunge single arm
6
Level: 4
S1
12
Backward lunge single arm
6
Level: 4
S2
12
Reverse plank leg abduction
6
Level: 3
R1
12
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
pistol single arm
10
Level: 5
S1
10
pistol single arm
10
Level: 5
S2
10
Forward fold
1
Level: 5
R1
10 sec.
Rotation with load
8
Level: 3
R1
10
Back extension
7
Level: 4
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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