Looking for a quick lower-body conditioning hit? This is it!! This high-intensity lower body circuit workout will get your legs, glutes and heart working hard. It had me sweating every which way possible! Rowing is damn hard and works just about every little muscle in the body. Combine it with high-intensity strength training exercises and you’ve got a killer workout that is scalable to your fitness level.

High-Intensity Lower Body Circuit Workout

This strength and conditioning circuit workout consists of 5 stations that work the whole body but really challenge the legs. You’ve got goblet squats, overhead walking lunges, jump squats, kettlebell deadlifts and rowing. Your legs and glutes will be on fire, then you’ll hop on the rower for 500 m, leaving your whole body toasted! The goal is to work through this as quickly as possible.

Workout Details

Complete 5 rounds:

  • 15 goblet squats
  • 20 overhead walking lunges
  • 15 jump squats
  • 20 kettlebell deadlifts
  • 500 m row

Beginner to Advanced

You can work through this circuit for anywhere from 2-6 rounds depending on your level of fitness and how much time you have. Choose your adventure and get to work!

Equipment Subs

You can use either a kettlebell or dumbbell for the goblet squats. If you don’t have either of those, you can do a barbell front squat or back squat. The overhead walking lunge can be performed by holding a weight plate or barbell overhead with arms locked out. I’d recommend a 25 lb. plate for beginners or 65 lb. barbell for more advanced athletes. If you’re limited for space you can substitute alternating reverse lunges.

If you don’t have access to a kettlebell, you can use either two dumbbells or a barbell for the deadlift. I’d recommend using a 24-32 kg kettlebell or loading up a barbell with 95-125 lbs.

If you don’t have a rowing machine available, you can run a 500 m sprint on a treadmill.

More Workouts to Try

CrossFit EMOM Workouts for Conditioning // 30 Minute HIIT Workout // Killer Full-Body HIIT Workout // 5 Rounds Full-Body Strength Workout // 30 Minute Running and AMRAP Workout // No-Equipment Bodyweight Workout

High Intensity Lower Body Circuit Workout