20 Minute Quad Burner Workout
Print Workout Here
By the time you finish this quickie workout you will be screaming “ OH MY QUADS!”
What you will need:
- 1 heavy dumbbell
Warm-Up:
- 30 Jumping Jacks 10 Squats, 20 jacks 10 Squats, 10 Jacks 10 Squats
Workout:
- You have 4 moves in today’s workout You will perform each move for 30 seconds followed with a 10 second break. We will repeat this circuit a total of 4 times.
Exercises:
- Woodchoppers – Grab your dumbbell with both hands. As you come down into a squat, use your hips to thrust yourself back up while swinging the weight up towards the sky. Essentially you are doing a squat swing and using the momentum of your hips (think of an actual swing on a swings set) Squeeze your glutes at the top to engage your booty.
- Clean and Press – Place the weight on the floor. Squat down to pick up the weight, as you return to standing position, drive the dumbbell over your head and perform a shoulder press.
- Up Up Down Down – Starting in a standing position, carefully lower down one knee to the floor, followed by the other knee, so both your knees are on the floor, Now bring one foot back to the floor followed by the other so you are back up in a squat position. Continue to go up and down, staying as low as possible to really burn out the quads.
- Camel – Come down onto the floor on your knees. Be sure you are sitting up tall with your shoulders back and your core pulled in tight. With control, lean back as far as you can until your feel a little pull on the front of your quads. Slowly and with control pull yourself back up to the starting position. This may look easy, but I assure you if you are doing this correctly, you are going to feel the burn FAST!
5-10 Minutes of Gentle Stretching
Make Today Badass,
Kaylie
Sweat was dripping!
Look at you crushing a workout at 6am!
AMAZING!
Oh man – I hope there are no quad exercises in boot camp tomorrow!
hehe no promises
Another great quickie! ??
Thats what she said… hahah
Good job babe
Quads on ???
hell yay
ExActly what i needed today..fighting another cold so cardio slightly compromised but still wanted to get a workout in..this was perfect and my quads are on fire! Thx Kaylie?
I hope you feel better babe, I am sure moving and sweating a little helped.!
Today seemed like a breeze compared to our killer Monday! Although our quads may beg to differ tomorrow.
haha ya Ash killed you guys on Monday
My workload has been so busy the past few weeks, I have been able to get a good workout in. This was awesome!
I am so glad you found the time to sneak this in girl
Love me a good quad burning workout. Bookmarked this one ?
YAY I am pumped you were digging this
That was awesome and it moved quickly which was great!
YAY so glad you liked
loved it!
Loved it!
It’s like you just know exactly what I need! Had a really upsetting situation with my boss today that left me spiraling into anxiety and feeling very hurt. Just concentrating on this for the short time helped ground me a bit….oh and my frigging quads are on fire ? ? ?
6 for 6! Week 2 done including 8000 steps at work today!
Great workout!!
Came back and did this goody again!
Nice! You’re on fire this week!