Skip to content
For womenIntermediateLegs

Leg Builder Circuit

Extended legs session with squats, lunges, and glute work.

  • 14 min
  • 18 movements
  • Difficulty 1–3/5
WorksLegsCore

The workout, in order

  1. Standing Leg Circles Left

    Difficulty 1/530 sec

  2. Standing Leg Circles Right

    Difficulty 1/530 sec

  3. Speed Run in Place

    Difficulty 1/530 sec

  4. Side to Side Squat

    Difficulty 1/530 sec

  5. 90 Degree Squat

    Difficulty 2/530 sec

  6. Squat

    Difficulty 2/530 sec

  7. Squat to Knees

    Difficulty 2/530 sec

  8. Reverse Lunges

    Difficulty 3/530 sec

  9. Lunge Pulses Left

    Difficulty 2/530 sec

  10. Lunge Pulses Right

    Difficulty 2/530 sec

  11. Squat with Leg Raise

    Difficulty 2/530 sec

  12. Left Side Squat to Knee Raise

    Difficulty 2/530 sec

  13. Right Side Squat to Knee Raise

    Difficulty 2/530 sec

  14. Kick Backs

    Difficulty 1/530 sec

  15. Prone Leg Bends

    Difficulty 1/530 sec

  16. Prone Quad Left

    Difficulty 2/530 sec

  17. Prone Quad Right

    Difficulty 2/530 sec

  18. Knee Rolls

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day