The Leg Burner Workout Circuit utilizes a series of barbell, kettlebell, dumbbell, and calisthenic exercises into a non-stop set. The goal is to rest as little as possible while transitioning between exercises.
This workout features a unique rep scheme that is split between 12 rep and 20 rep sets. The reason is to encourage you to use more weight on the grinding 12 rep sets (in this case using Barbell Deadlifts and Barbell Squats) and less weight on the 20 rep sets (here you’ll be doing Kettlebell Swings, Box Jumps, and Dumbbell Lunge finisher).
Your lower body will need to utilize both slow-twitch and fast-twitch muscle fibers during the routine. The slower, grinding exercises (deadlifts and squats) will fire up your slow-twitch muscle fibers while the explosive exercises (swings and box jumps) will fire up your fast-twitch fibers. The last exercise in the circuit (Dumbbell Lunges) is just put there as a mean way to punish you for trying to do the workout in the first place (it’s also there to further tax your muscular endurance thereby helping you push past training plateaus to increase your conditioning).
The Leg Burner Workout Circuit is designed to work your entire lower body, including your hamstrings, glutes, quads, and calves. It will also require you to work your core to stabilize the weight throughout each exercise.
Perform the workout as a circuit, resting as little as possible between exercises and 1 to 2 minutes between rounds. Perform 5 rounds total.
Leg Burner Workout Circuit
Barbell Deadlift / 12 reps
Kettlebell Swing / 20 reps
Barbell Squat / 12 reps
Box Jump / 20 reps
Dumbbell Lunge / 20 reps
Since this is a high-volume set, be sure to have lower weights available as your body begins to fatigue. Lower the weight as necessary to maintain good form.