Comin’ atcha again with this week’s Workout Wednesday! It’s a quad workout – feel the burn!
Killer 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
- 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
- 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
- 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
- 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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Katherine G says
This looks like a great workout. I’ll be adding this to my workout.
Maureen says
This is a great series. I did the workout and buy oh boy is it a killer.
Adrienne says
Wow, Chanelle is ripped! I really like this workout and plan to give it a try once my achilles fully heals. I’m sure this is just what I need to whip my legs back into shape after doing minimal activity due to recovery for the past 2 months.
Melissa Vera says
What an awesome workout. Now if I can only get motivated to workout.
M from The Stay-at-Home Life says
I do the first two all the time.
Kristin says
I am absolutely loving this series! More of these please!
Chanelle says
You got it sista!
Jason Young says
Looks like an incredible workout. No gym membership necessary!!
Ashleigh Walls says
What a wonderful workout to keep me motivated. Will be trying to add this to my routine.
Erin says
This is exactly what I need! I really want to get in better shape and I just don’t know where to start most of the time!
Maggie says
Get it girl. You look great and you must be so proud of yourself
Lisa @ Fun Money Mom says
I just discovered your blog and now I’m going to have to start following, especially for the Workout Wednesday! When I became a SAHM earlier this year, I quit the gym because it just wasn’t in the budget. Now my only workout involves picking up my giant three year old and raising the wine glass up and down when the kids go to bed!
I’ve been looking for a good way to exercise at home and it looks like you’ve got some great tips! I’m so out of shape now that I’ll probably collapse after trying these routines at first! I’ll just have to make sure my hubby’s at home to pick me up off the floor…LOL!
Chanelle says
I am happy you found me! Let me know how it goes when you try one of these workouts!
Yona Williams says
Ooo – those look like good exercises, but just looking at you do them made my knees hurt. I have to be careful about knee-related exercises because I had surgery below my kneecap and that knee feels weak whenever I do something like a lunge.
Kate says
I can feel my quads burning just watching you! Looks like a great sequence!
Megan @ C'mon Get Crafty says
Quads are a definite “must improve” on me! I’m sure I’ll be sore after this workout!
Becka says
These are great for those of us like me who need a little guidance in exercise 🙂 This is a great routine. I’m going to have to try it out in my morning wake up routine. 🙂 thanks for the how to! 🙂
Tracy @ Ascending Butterfly says
That’s great, it is easier to follow the exercises when it’s animated like this, it is easier than trying to figure it out via photos, great job!
Lisa Rios says
You look awesome & I love these animated pictures of your workout that would inspire anyone to make sure they step-in as well. If I do this for a total of 4 rounds, I bet I am going to become super gorgeous as you do!
CourtneyLynne says
Ahhhhhhh if I do these excersises will I look like you?!?! Lol… Seriously I’m mad jealous of your tone! I’m going to have to give this a try 🙂
LizZ H. says
*le sigh*….. I would love to get in better shape but my bones just wont allow it. :/
Holly @ Woman Tribune says
I do a workout like this and you’re right — it’s definitely a killer! Your legs are INCREDIBLE.
Erika says
Thanks for these great quad exercises. Looks like they are also great for the derriere. I noticed that when I would add weights to my workouts, it was a lot more effective. These would be fun to try.
Avry says
Okay if my Quads can look as good as your’s I need to start ASAP!!! I run a LOT but I need to start doing some strength training.
Cia | CiaSays.com says
I loooooove this post. This is the best thing I have come across in a while. Not only did you explain the exercises you showed proper technique. Thank you!
Shell Feis says
My quads are something I realllllly struggle with. I pulled both of them {both of them at the same time, and then the left one again weeks later} when I was a teenager and they’ve given me a hard time ever since. I need to start working on them to make them strong again!
Tatanisha says
Seems easy enough to do and follow along- thanks for the visuals!
Up Run for Life says
I love the animated photos. This looks like a super intense workout. I wish that it was something I could do. I have a horrible back and fibromyalgia.
Chrystal | YUM eating says
These all seem simple enough that I could do them. I could modify the jump rope for the time being until my back and hips became stronger.
Toughcookiemommy says
They do seem like they are easy to do. I think I’m going to try them right here at home.
Toughcookiemommy says
This workout must really be working because you look amazing. I like that you could do these exercises right at home.
Virginia says
Awesome workout! I need to get back into shape!
lisa @bitesforbabies says
Ok, that definitely looks like a killer quad workout…and one that I would love to try 😉
Dogvills says
Oh wow, you look gorgeous. I would like to try these moves as I am trying to tone my muscles.
Ashley Sears says
I could use a good quad workout, and this one looks great. You are proof of how effective it is!
Tanya C. {@Treats by Tanya} says
You are such an inspiration to me! I’m going to gently try some squats right now.
Debbie L. says
I agree – she is such an inspiration – I definitely need to get going on a daily exercise routine.
Theresa says
We do a full 3 minute lunge, squat, plie in my hip hop class, and it’s killer. I sweat more in those 3 minutes than I do the rest of the hour long class! These look like great leg exercises!
Lynndee says
Look at your toned arms and legs. Awesome! I don’t think I will have the stamina to do that. My energy is only good for a few seconds of that, I guess. 😀
Crystal Green says
Three-quarters of these I can’t do any more due to my ankle not being strong enough. I would love to do them, though! They are good exercises to do.
Chrystal | YUM eating says
Maybe she’ll post some chair workouts! Those would be great for me , too as I have some serious back and hip issues. I modify when I can, but sometimes I can’t even stand up.
Lexie Lane says
I’m not sure I can squat like that anymore! lol! This is definitely motivating me to try though!
Debbie L. says
This looks like a good workout – I need to get up every Wednesday and check out your workouts. Great way to get me in shape.
Rachelle J says
This looks like a great workout! I’ve been looking for ways to shake up my work workout routine so I’m going to try this in the morning! Thanks!
Scott says
I hate quad work. They ache for days afterwards!
Tracey says
I love that you don’t need any equipment to do these workouts. Plus, if I can get quads like you doing them then sign me up!
Amanda says
If doing these types of workouts make me look like these, Yes please! These sounds like simple but effective workouts I can do at home!
Crysta says
I appreciate these so much because I don’t have any excuses. No expensive equipment or required memberships.
Nicole Escat says
I used to go into the gym three times a week, I could add this into my session.
Ourfamilyworld says
Walking is my only form of exercise. I should start doing this if I also want to tone my muscles.
Jasmine says
Looks like a great workout! I need to get back on track
Maria says
Need to get my butt back to the gym and get a good workout in! Love that you can do these exercises right at home.
Dawn McAlexander says
Not only is it convenient to do them at home, but it also saves a lot of money. 🙂
Annemarie LeBlanc says
Thanks for this quad workout tutorial. If I am going to look that good, then, I might as well start doing those exercises tomorrow!
Rebecca Swenor says
I have to say I want your body. This is a great workout that I am going to be doing for sure. I haven’t exercised like this in years. Thanks so much for sharing.
Sabrina @ Dinner, then Dessert says
I like that your workouts don’t require any extra equipment! You can do them anywhere!
Jenny says
This is a great workout!! I love to do leg workouts its always one of my favorite days of the week!
mburbage says
That is one heavy workout! But great for leg day! Always a must!
Aimee Smith says
This made me sore just watching it! Adding this to my workouts this week!
Lorane says
I really need to get up and get active! #Bodygoals …Longes are the only things I can manage ..lol
Mykidsguide says
The moves don’t look easy, but I will definitely try them. You look great!
Dawn McAlexander says
This looks like a great quad workout. Thanks for sharing your secrets with the rest of us.
Reichel says
Oh boy! I definitely need to try this out 🙂 My legs could use some work, that’s for sure! lol
Aubrey says
I wished I liked working out more. I try to work out every morning, but I don’t really like it.
rika says
I need to do more exercise and sleep more hours. I only took 3 hours sleep last night, so exhausted
Shann says
Looks like a great workout. I really like how you demonstrate, and also explain the move. Thanks!
Jaime says
I think I will need to add these to my workout. I am slowly getting back to shape!
Annie M says
Those lunge kicks look the most painful of all, haha! I did lunges for conditioning for badminton, ouch 😛
Sandra says
Squats! One of the best exercises, but I’ve only done them with weights. Great circuit!
Ashley says
This looks like a great workout!! Definitely going to try it tomorrow. You look amazing by the way! Awesome!!
[email protected] says
I want to get the jump rope without the rope. I think I might be successful with those.
Debbie Denny says
This looks good. Great workout.
GiGi Eats says
I totally commented earlier, but it never showed up! I was regaling over HOW MUCH I WANT YOUR BOOTY!! I wish you lived in LA because I need to hire you as my trainer!!!!
Chanelle says
Hahah! If I’m ever in LA I’ll come kick your butt. 🙂
Debra says
I need a better quad workout! This one looks great!
Censie says
Your legs!!! Dang girl! This motivates me for sure!
Christie says
My legs hurt just watching this! I love your enthusiasm and dedication!
gingermommyrants says
This is an amazing workout for the quads. I have tried this at the gym. I really felt it the next day.
Elizabeth Lampman says
I can feel the burn just watching you do this workout. I am excited to give it a try. It is fun trying new exercises.
Ann Bacciaglia says
This looks like a great workout. I will have to give it a try. I have been trying to get into better shape.
Mama to 5 BLessings says
I wish I could get this tone. After having 5 kids and now 41 my body is a hot mess!
Elizabeth @ Being MVP says
Wow you are definitely motivating me. Need to get rid of my flab/jiggle ha.
Mama to 5 BLessings says
These are great suggestions for toning. I so need to get into shape!
Claudia Krusch says
I need to try that! I can’t wait to see how many I can do! It seems hard though! Thank you for sharing it!
Claudette P. Esterine says
Well, as I said the last time, you look awesome but this is not going to happen with me! 🙂 Love reading and watching your clips though.
Alicia says
You have great leg muscles! This looks like a great workout.
Sara P. (@SensiblySara) says
You look amazing!! I would do all but the jump rope – it’s just not something I enjoy – haha!
Valerie says
You look fantastic. Thank you for these great workout tips.
Shauna says
Oh I need some killer quads. These exercises sound great to me. Your quads are AMAZING – I will be pinning for later. Thanks for sharing
Chubskulit Rose says
I truly admire you for self discipline and dedication in keeping fit. You are an inspiration to many.
Dhemz Apdian - Dias says
wow, how awesome! Thanks for sharing all these workout secrets. I would love to try some of the moves. You look fab!
Stephanie R says
I need to try some of these squats! Ive heard that they are great for your back ends and mine is basically nonexistent.
Elizabeth O. says
These are easy to do. Now I have no excuse as to why I can’t exercise. Lol.
Marcie W. says
I really loathe squats but I know they create a nice booty so I try to keep that in mind while I do them. I love how you break down every exercise so even those new to fitness can feel comfortable!
GiGi Eats says
OMG YOUR BOOTY IS TO DIE FOR! DO YOU LIVE IN LOS ANGELES – will you be my trainer! LOL! 😉
Karen Coutu says
I don’t think I was ever THAT fit, even in my early 20’s. I used to THINK I was fit, but not compared to Chanelle! What a great workout! Thanks so much for sharing!! 😀
Jaclyn Anne says
While I could not make it through this entire workout yet, hopefully I can build up to it!!
Ronda Ogilvie says
my legs are burning just watching this! This looks like a really great workout!
Seattle Travel Blogger says
Wow! That is a great quad workout. Haven’t tried the get-ups before… on my list for my next workout!
Catherine S says
I agree it is a great workout. I don’t remember the last time I tried to jumprope. I need to start working out again.
Jamie H says
Is this a sign that I need to get my butt back into working out? I PROMISE that next week I’ll get back on the wagon. School starts and my schedule will be normal and I can have a set work out time. Gonna add this to my regime for sure!
Crystal says
My mom just had her second knee replacement and watching her do the exercises and regain full movement is making me realize I need to do more. I want a stronger self now!
Michele says
I can guarantee I will NOT be trying this-EVER. My old legs would never stand for the shock and pain!!
Catherine S says
This looks like a great workout. I wouldn’t be able to walk after doing it.
Patty says
This old body doesn’t move like that any more. I get my exercise being chased by my goats. Excellent tutorial though. If I were a heck of a lot younger and a whole lot healthier.
Crystal says
Ha! I’m sure you get quite a workout staying out of their way!
Kristen from The Road to Domestication says
DANG! If I can look like THAT, I’ll definitely follow the tutorial!
Jeanine says
So motivating! You sound like you know exactly what you are doing. It’s very intriguing and makes me want to get up and move!
Erinn S says
I have to skip the gym in summer when my son is in school and did not do much at home. Can’t wait to get back in Sept
Marya says
Looks fabulous! Can’t wait to try it!
Heather says
I agree with the poster above who says she loves these can be done – and are effective – with just body weight and no equipment. Looks challenging, but not TOO challenging for those just getting back into workouts.
Jeannette says
Whew! I’m tired just reading this! With the kids back in school I’m working on getting back into shape and this will really help!
Amy Desrosiers says
This is an area that I really need to work on. These moves look easy enough too!
Pam says
That´s an intense workout! I have heard great things about jumproping as part of a cardio routine.
tara pittman says
I tore my hamstring from a fall.2 more weeks until I can run again.
Stacie @ Divine Lifestyle says
You know what I love most about these? They’re all body weight. No equipment needed!
Carol Bryant says
I am seeing a dr today for a torn ligament but these look fab.
lisa says
What a great quad workout! I do some of these already but will definitely add the moves I don’t already do!
LydiaF says
Love the ballerina squats and the get ups. I will start adding them into my workout.
Lindsey @ Redhead Baby Mama says
Great gifs!! Perfect to see your form and follow through!
Sarah Bailey says
Now that is one amazing workout – I think I need to give it a try. x
Jennifer says
I have the flattest butt in the world. I’ve got to start doing these!
Karen Dawkins says
Oh man! I am sitting here in my bathrobe pretending the day still has not begun… and then you show me what I should be doing instead. Off to get my workout clothes. Thanks! I think. 🙂
Jessica Harlow says
I really appreciate how detailed you are with your suggested routine. I think I could easily follow it and maybe make it through 4 rounds without dying. LOL
Cathy says
What a great workout! I have a brand new jump rope that I need to start using, so thanks for the reminder.
Amanda says
This post has come at a perfect time! September is going to be the re-start of my journey in becoming a
Heather lawrence says
I love that you show HOW to do the exercise. I find sometimes I get stuck on something and have to look up how to do that particular exercise and then I just loose all my mojo.
I am going to try these exercises today!
Chanelle says
Yay! Let me know how it goes!
Scott says
Won’t be much longer and we’ll have to be inside to work out like that. It’s already feeling a bit cooler now!
Jeanette says
I love your step by step instructions that you put in here. I am trying to get myself in better shape and these steps can really help for a rookie like me.
Kay M. says
I’m going to try some of these. I just got through a severe bout of sciatica, and I know I need to work on stretching these muscles. At my age though (54), and having arthritis in my knees, some of these may be a little difficult. Thank you!
Rachel @ Parenthood Highs and Lows says
Some great exercises here. I need to start doing something soon!
Annemarie LeBlanc says
Thanks for sharing this post. Everyone could need a little exercise in their daily lives. I do need to start on my own daily routine too. I just need a little more convincing. 🙂
Kristi says
Thanks! Love your great suggestions. You explain things so well… that anyone can do them!
Laura Gregory says
I need some motivation. Every year I say I’m going to get into shape before the following summer.
Pam Rote says
Some more great ones–I have to saw I’ve done the Ballerina squat but I cannot get as low as you-age thing I think- also when I jump rope I get TERRIBLE Shin Splint pain-do you have a stretch you’d recommend?
Ronnie says
I’ll try this today! I’ve started devoting myself to exercise and the changes in my body are amazing. Love the buildup of strength!
Chanelle says
That’s awesome! I’m always motivated by seeing changes in my progress pictures!
Laura says
How long would you need to do this type of workout to see results do you think?
Chanelle says
By doing this workout once a week, you could notice some changes to your legs in 3-4 weeks. Of course if you pair it with other exercise and a healthy diet, you could see changes even sooner!