Finisher #3 – The Leg Crank

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.

• Bio

Steve Irwin

Steve has spent the last 20 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.