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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This looks like a great workout. I’ll be adding this to my workout.
This is a great series. I did the workout and buy oh boy is it a killer.
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.
What an awesome workout. Now if I can only get motivated to workout.
I do the first two all the time.
I am absolutely loving this series! More of these please!
You got it sista!
Looks like an incredible workout. No gym membership necessary!!
What a wonderful workout to keep me motivated. Will be trying to add this to my routine.
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!
Get it girl. You look great and you must be so proud of yourself
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!
I am happy you found me! Let me know how it goes when you try one of these workouts!
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.
I can feel my quads burning just watching you! Looks like a great sequence!
Quads are a definite “must improve” on me! I’m sure I’ll be sore after this workout!
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! 🙂
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!
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!
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 🙂
*le sigh*….. I would love to get in better shape but my bones just wont allow it. :/
I do a workout like this and you’re right — it’s definitely a killer! Your legs are INCREDIBLE.
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.
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.
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!
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!
Seems easy enough to do and follow along- thanks for the visuals!
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.
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.
They do seem like they are easy to do. I think I’m going to try them right here at home.
This workout must really be working because you look amazing. I like that you could do these exercises right at home.
Awesome workout! I need to get back into shape!
Ok, that definitely looks like a killer quad workout…and one that I would love to try 😉
Oh wow, you look gorgeous. I would like to try these moves as I am trying to tone my muscles.
I could use a good quad workout, and this one looks great. You are proof of how effective it is!
You are such an inspiration to me! I’m going to gently try some squats right now.
I agree – she is such an inspiration – I definitely need to get going on a daily exercise routine.
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!
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. 😀
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.
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.
I’m not sure I can squat like that anymore! lol! This is definitely motivating me to try though!
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.
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!
I hate quad work. They ache for days afterwards!
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!
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!
I appreciate these so much because I don’t have any excuses. No expensive equipment or required memberships.
I used to go into the gym three times a week, I could add this into my session.
Walking is my only form of exercise. I should start doing this if I also want to tone my muscles.
Looks like a great workout! I need to get back on track
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.
Not only is it convenient to do them at home, but it also saves a lot of money. 🙂
Thanks for this quad workout tutorial. If I am going to look that good, then, I might as well start doing those exercises tomorrow!
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.
I like that your workouts don’t require any extra equipment! You can do them anywhere!
This is a great workout!! I love to do leg workouts its always one of my favorite days of the week!
That is one heavy workout! But great for leg day! Always a must!
This made me sore just watching it! Adding this to my workouts this week!
I really need to get up and get active! #Bodygoals …Longes are the only things I can manage ..lol
The moves don’t look easy, but I will definitely try them. You look great!
This looks like a great quad workout. Thanks for sharing your secrets with the rest of us.
Oh boy! I definitely need to try this out 🙂 My legs could use some work, that’s for sure! lol
I wished I liked working out more. I try to work out every morning, but I don’t really like it.
I need to do more exercise and sleep more hours. I only took 3 hours sleep last night, so exhausted
Looks like a great workout. I really like how you demonstrate, and also explain the move. Thanks!
I think I will need to add these to my workout. I am slowly getting back to shape!
Those lunge kicks look the most painful of all, haha! I did lunges for conditioning for badminton, ouch 😛
Squats! One of the best exercises, but I’ve only done them with weights. Great circuit!
This looks like a great workout!! Definitely going to try it tomorrow. You look amazing by the way! Awesome!!
I want to get the jump rope without the rope. I think I might be successful with those.
This looks good. Great workout.
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!!!!
Hahah! If I’m ever in LA I’ll come kick your butt. 🙂
I need a better quad workout! This one looks great!
Your legs!!! Dang girl! This motivates me for sure!
My legs hurt just watching this! I love your enthusiasm and dedication!
This is an amazing workout for the quads. I have tried this at the gym. I really felt it the next day.
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.
This looks like a great workout. I will have to give it a try. I have been trying to get into better shape.
I wish I could get this tone. After having 5 kids and now 41 my body is a hot mess!
Wow you are definitely motivating me. Need to get rid of my flab/jiggle ha.
These are great suggestions for toning. I so need to get into shape!
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!
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.
You have great leg muscles! This looks like a great workout.
You look amazing!! I would do all but the jump rope – it’s just not something I enjoy – haha!
You look fantastic. Thank you for these great workout tips.
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
I truly admire you for self discipline and dedication in keeping fit. You are an inspiration to many.
wow, how awesome! Thanks for sharing all these workout secrets. I would love to try some of the moves. You look fab!
I need to try some of these squats! Ive heard that they are great for your back ends and mine is basically nonexistent.
These are easy to do. Now I have no excuse as to why I can’t exercise. Lol.
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!
OMG YOUR BOOTY IS TO DIE FOR! DO YOU LIVE IN LOS ANGELES – will you be my trainer! LOL! 😉
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!! 😀
While I could not make it through this entire workout yet, hopefully I can build up to it!!
my legs are burning just watching this! This looks like a really great workout!
Wow! That is a great quad workout. Haven’t tried the get-ups before… on my list for my next workout!
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.
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!
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!
I can guarantee I will NOT be trying this-EVER. My old legs would never stand for the shock and pain!!
This looks like a great workout. I wouldn’t be able to walk after doing it.
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.
Ha! I’m sure you get quite a workout staying out of their way!
DANG! If I can look like THAT, I’ll definitely follow the tutorial!
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!
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
Looks fabulous! Can’t wait to try it!
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.
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!
This is an area that I really need to work on. These moves look easy enough too!
That´s an intense workout! I have heard great things about jumproping as part of a cardio routine.
I tore my hamstring from a fall.2 more weeks until I can run again.
You know what I love most about these? They’re all body weight. No equipment needed!
I am seeing a dr today for a torn ligament but these look fab.
What a great quad workout! I do some of these already but will definitely add the moves I don’t already do!
Love the ballerina squats and the get ups. I will start adding them into my workout.
Great gifs!! Perfect to see your form and follow through!
Now that is one amazing workout – I think I need to give it a try. x
I have the flattest butt in the world. I’ve got to start doing these!
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. 🙂
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
What a great workout! I have a brand new jump rope that I need to start using, so thanks for the reminder.
This post has come at a perfect time! September is going to be the re-start of my journey in becoming a
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!
Yay! Let me know how it goes!
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!
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.
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!
Some great exercises here. I need to start doing something soon!
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. 🙂
Thanks! Love your great suggestions. You explain things so well… that anyone can do them!
I need some motivation. Every year I say I’m going to get into shape before the following summer.
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?
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!
That’s awesome! I’m always motivated by seeing changes in my progress pictures!
How long would you need to do this type of workout to see results do you think?
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!