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  • Recipe Index
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      • Main Dishes: Pork
      • Main Dishes: Poultry
      • Main Dishes: Vegetarian
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    • Side Dishes
    • Desserts
      • Slow Cooker
      • Instant Pot
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Home » Fitness » Workout Wednesday: Killer Quad Workout

Workout Wednesday: Killer Quad Workout

By: Chanelle  /  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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Related topics
Fitnessquad workout wednesday

About Chanelle

Chanelle is a yogini, techie, millennial, and recovering unsolicited advice-giver. To catch a Chanelle, set a trap containing one or more of the following: sesame tofu, 70s music, memes, kittens.

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