"Legs on Fire" Circuit
MP Weekly Workout 24
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Warm-Up Primer – 5 min
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Power & Conditioning Circuit – 18 min
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HIIT Finisher – 12 min
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Recovery Burnout – 3–5 min
Warm-Up Primer (5 Min)
Complete 2 rounds, moving continuously:
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20 bodyweight reverse lunges (10/leg)
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15 air squats
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10 lateral hops each direction
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20 seconds high knees
Power & Conditioning Circuit (18 min)
Set a timer for 18 minutes. Rotate through the following stations:
| Station | Exercise | Work |
| 1 | Dumbbell Goblet Squat + Pulse | 45 sec work / 15 sec rest |
| 2 | DB Romanian Deadlift to Squat | 45 sec work / 15 sec rest |
| 3 | Box Jumps (or Step-Ups) | 45 sec work / 15 sec rest |
| 4 | Bulgarian Split Squat (or Walking Lunge) | 10 reps each leg / 45 sec work |
| 5 | Sled Push (or Sprint / Bike) | 45 sec work / 15 sec rest |
Repeat the circuit 3 times total.
Why it hits different: You're alternating strength, explosiveness, and cardio with minimal downtime, which spikes your heart rate while keeping your legs under constant tension.
HIIT Finisher – "The Inferno Ladder" (12 min)
This finisher escalates every round. Complete as many quality rounds as possible in 12 minutes:
| Round | Jump Squats | Alternating Lunges (total) | Burpees |
| 1 | 6 | 12 | 4 |
| 2 | 8 | 14 | 6 |
| 3 | 10 | 16 | 8 |
| 4 | 12 | 18 | 10 |
| 5 | 14 | 20 | 12 |
Keep climbing the ladder until time runs out. Rest only when needed.
Recovery Burnout (3–5 min)
Finish with 2 slow rounds:
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30-second wall sit
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10 slow bodyweight squats
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20-second calf raise hold
Pro Tips
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Scale it: Swap box jumps for step-ups and reduce work intervals to 30 seconds if needed.
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Level up: Wear a weighted vest or increase sled resistance.
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Fuel smart: A fast-digesting carb + protein meal 60–90 minutes before training can help power through the HIIT rounds.
