Packed with compound movements to involve the entire lower body but with the emphasis towards the quads!
 
During Bulgarian lunges, squats, and lunges, try to stay as upright as possible, and resist the urge to tilt forward the more you fatigue during the iso squat!
 
The timer will be on for 45 seconds of work with 15 seconds rest in-between each set!
 
We have 9 exercises within the circuit, and we simply perform the circuit 3 times!
 
We have 45 seconds rest in-between each circuit!
 
All you will need for this workout is a pair of dumbbells, your mat, a bench / sturdy chair for Bulgarian lunges and a yoga block / wedge/ small step to perform heel elevated squats!
 
The dumbbells I am using throughout are 2 x 15kg each! You can absolutely use a variety here, even heavier on lunges if you prefer and/or lighter during heel elevated squats for example!
 
HEEL ELEVATED SQUATS
 
STATIC LUNGE
 
SWITCH SIDE!
 
BODYWEIGHT HEEL ELEVATE PARTIALS
 
BODYWEIGHT BULGARIAN LUNGES
 
SWITCH SIDE!
 
LOW SQUAT WALK
 
PLANK TO SQUAT
 
HAND TO FLOOR SQUAT… THEN HOLD!
 
FINISHER!
 
30/30/30/30
 
HEEL ELEVATED SQUAT
ALTERNATING FORWARD STEP LUNGE
HEEL ELEVATED SQUAT
ALTERNATING FORWARD STEP LUNGE
 
This finisher is a lovely wee way to finish the quads for the day! 🔥🔥🔥🔥🔥🔥🔥
 
Please join me for a cool down after or you can absolutely spend that bit longer gently stretching the hip flexors & quadriceps and cooling down.
 
I love playing with the angles and stance of movements to focus more on a certain muscle(s) and today it hit those thighs!
 
Have a great session everyone!
 
Week 2 let’s go!!!
 
Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/iY4Ft9K7gZk
20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU

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Ab Workouts: https://www.youtube.com/playli....st?list=PLhu1QCKrfgP
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.