Intro
Here’s number 3 in our Finisher series. It’s an oldie but a goodie… The Leg Crank finisher is a complete overload of the legs which will text your leg endurance and your resolve… Enjoy!
Safety
Due to the high fatiguing nature of this workout technique and proper form is essential. As the legs start to tire, look at your options to maintain good technique, shorten the range of motion or reduce the reps if needed… safety first!
NOTE: If you are unsure about any exercise, speak to a fitness professional for guidance.
Workout Plan
24 x Static Lunge (12 each leg)
12 x BW Squats
10 x Jump Lunges
10 x Jump Squats
12 x Curtsy Lunge
24 x Frog Squats
Complete the set amount of reps for each of the 6 exercises. When completed, rest for 30 secs then repeat the circuit… enjoy the burn!
Tips for Execution
Mind Your Form
- Fatigue will creep in fast—especially with jump movements. Focus on:
- Lunges: Keep knees behind toes, chest upright
- Jump Squats/Lunges: Land softly, control descent
- Curtsy Lunge: Step diagonally, keep hips squared forward
Form > speed, especially as you repeat the circuit.
Modify If Needed (No Shame)
If you’re burning out:
- Swap Jump Lunges for reverse lunges
- Do Jump Squats as regular air squats
- Break reps into mini-sets (e.g., 6 + 6 for 12s)
Better to finish with good form than power through sloppily.
Pace Yourself Early
It’s easy to go too hard in round 1. Aim to move steadily, not all-out, especially during jump movements. You’ve got multiple rounds to go.
Use That 30s Wisely
In your rest:
- Shake out your legs
- Deep breathing in through nose, out through mouth
- Optional: quad/hamstring quick stretch
- Don’t sit down—you want to stay ready.
Add Intensity (Optional)
If you’re more advanced:
- Add a resistance band around thighs for squats
- Hold light dumbbells during static lunges
- Increase to 3–4 rounds if you’re feeling strong
Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.
