Leg Day
nithisha@wigoh.ai
June 26, 2026
A lower-body power and endurance workout featuring back squats, lunges, jumps, double-unders, core work and a ruck-run finisher.
Strength & Cardio Circuit
Workout Format
Complete one full Strength Round, then one Cardio Round. Continue alternating until all rounds are complete.
Strength Rep Scheme
Perform each strength exercise using the following reps:
Cardio Round
After each strength round, complete:
Keep the cardio reps at 15 throughout the entire workout.
Strength Exercises
This workout alternates a strength round with a cardio round. Complete one strength round, then the prescribed cardio before moving to the next strength round. Keep the order consistent so you can track your performance from one session to the next. The rep count decreases across the strength rounds, with a final effort round described in the workout.
Because the exercise list covers the upper body, lower body and trunk, set up the equipment before starting. Choose a load that allows you to maintain control through the prescribed repetitions. If you need to change weights between rounds, take the time to do so safely instead of rushing to keep up with the clock.
Use a range of motion you can control on squats, lunges, presses and rows. Keep your trunk braced during pulling and pressing movements, and land softly during any fast or jumping movement. If burpees or mountain climbers compromise your form, reduce the repetitions or use a lower-impact alternative. The final AMRAP effort should not mean sacrificing technique or using a load you cannot control.
Record the loads used, reps completed, how consistently you moved through each round and how you felt afterward. Progress can mean smoother transitions, better movement quality or a more manageable pace—not only heavier weights. This is a demanding full-body session, so adjust the volume to your experience and allow recovery before repeating hard training. For help choosing suitable variations, visit the Our Trainers page or request a free consultation.
Barbell rows: Hinge at the hips, brace your trunk and pull the bar toward your lower ribs without jerking or rounding your back. Incline bench press: Keep your feet planted and shoulder blades stable, lower the bar under control, then press without bouncing. Squats and weighted lunges: Keep your feet stable, knees tracking in line with your toes and torso braced. Use a range of motion you can maintain comfortably.
Shoulder presses and pulldowns: Avoid arching your lower back to finish a repetition. Pull the cable toward your upper chest while keeping your shoulders controlled. For pull-ups, use an assisted variation if you cannot complete full repetitions. During mountain climbers and burpees, keep your hands stable and step back instead of jumping if you need a lower-impact option.
Trying to maintain the same pace despite fatigue, changing weights in a hurry, using momentum on curls and shoulder presses, and allowing technique to deteriorate during the burnout round can all reduce workout quality. Rest when needed and stop a set when you cannot control the movement.
How heavy should I lift? Choose a load that lets you complete the target reps with controlled technique and a few good repetitions still possible early in the workout. Do not increase weight simply to finish faster.
Can I scale the cardio? Yes. Use step-back burpees, slower mountain climbers or fewer reps, then build gradually as your fitness improves.
Want help adapting this circuit to your current ability? Visit Personal Training at Klein Fitness.
Personalized training designed to help you achieve lasting fitness results.
A lower-body power and endurance workout featuring back squats, lunges, jumps, double-unders, core work and a ruck-run finisher.
A full-body strength and cardio circuit with descending rep targets, compound lifts, body-weight movements and short conditioning intervals.
A full-body conditioning challenge combining pull-ups, thrusters, push-ups, box jumps, floor wipers and single-arm clean and press.
A workout-of-the-day arm-strength session featuring barbell curls, accessory arm circuits, triceps work and 200 m sprints.