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  • Recipe Index
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Home » Fitness » Workout Wednesday: Killer Quad Workout

Workout Wednesday: Killer Quad Workout

By: Liz  /  Published: August 25, 2015  /  Updated: October 30, 2016  /   Leave a comment

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Comin’ atcha again with this week’s Workout Wednesday! It’s a quad workout – feel the burn!

WW2 Quad WorkoutKiller Quad Circuit Workout
4 rounds | 30 seconds of rest between each round
~20-30 minutes total

Exercise 1: Jumprope for 60 seconds

  • If you don’t have a jumprope, just mime the motion.

Exercise 2: Lunge kick x 10 each leg

Lunge kick

  • Stand with feet shoulder width apart, hands on hips
  • Reach right leg back into a deep lunge. Knees and toes of both legs should be pointing forward.
  • Bring right knee up so that right thigh is parallel with the ground
  • Extend right foot forward slowly, keeping leg as high as possible. Squeeze your quad!
  • Complete these movements 10 times on the right leg, then switch to left

Exercise 3: Ballerina squat x 12

Ballerina squat

  • Place feet shoulder width apart and squat. Sit back into it; knees should not pass toes.
  • As you come up, tap your right foot to the side.
  • Repeat the squat and tap on the left side. You’ve done one rep.
  • Complete these movements 12 times

Exercise 4: Pulse squat x 10

Pulse squats

  • Place feet shoulder width apart and squat
  • Hold at the bottom of the motion and pulse five times, then stand back up
  • Complete this movement 10 times

Exercise 5: Get-ups x 20

Step ups

  • Kneel on the ground
  • Step with your right foot, then left foot so you’re standing
    • For a challenge, jump up onto both feet at once!
  • Kneel on the right, then left so you’re kneeling again
  • Complete these movements 10 times, then 10 more leading with the left foot

Remember, you need to repeat this workout 3 more times for a total of 4 rounds. Have fun, and let me know in the comments if you try it!


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About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

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I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

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