Are you ready for a quad burn like you've never felt before?
There are some exercises in this workout that first appear to be simple... even easy... like they're going to be a breeze.
But it's these same exercises that will burn your quads out to the point of collapse.
Enough getting you excited...
I know you're looking forward to shaky legs that make you want to collapse.
Let's go!
5 Minute Quads On Fire Workout
Here's the full workout and then we'll break it apart a little:
Circuit 1: The Foundation
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Goblet squats
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Swings
Circuit 2: The Burn
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Bear squats
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Bear walk fwd back 3 steps
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Slider thrusters
Circuit 1 Instructions:
For circuit 1 you're going to go 15 seconds of exercise... straight through. No rest between the exercises.
The good news is you can instantly transfer from one to the next.
15 seconds is long enough where I don't want you going super heavy.
But don't go light either.
Choose a weight that is going to challenge you.
Circuit 2 Instructions:
For circuit 2 you're going to go the full 15 seconds per exercise.
I want you focusing on getting the full 15 seconds in.
And here's the kicker...
After each exercise go back to the squat and swing pairing.
So when you put the workout together, it will look like this:
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Squat and swings
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Bear squats
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Squat and swings
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Bear walks
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Squat and swings
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Slider thrusters
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Squat and swings
Repeat this entire sequence for 2 full rounds.
You're going to find your quads will burn like crazy during the bear exercises and the thrusters.
The squats and swings will actually give you a little "rest"... if you want to call it that.
Let's break these exercises down.
5 Minute Quad Workout: Quads On Fire Exercise Breakdown
Kettlebell Goblet Squats
For this workout... you'll need a kettlebell.
I guess you could use a dumbbell for both the squats and swings... but it's a lot more technical and dangerous to use a dumbbell.
The idea is to have a fast and seamless transition from the squat to the swing.
Step 1
Unless you already know your ideal squat stance... start about shoulder width apart.
Slightly twist your feet into the ground. This will turn on your leg muscles and make squatting with control easier.
Grab the kettlebell underneath the handles and hold the kettlebell just off your chest... at chest level.
Step 2
Keep twisting your feet into the ground - without letting them turn out - and squat down.
For this workout... let's try and get below parallel.
Remember at the bottom of the squat your knees are also going out over the outside of your feet.
Keep your torso tall and get your hips down.
Just come back up and keep to good pace... trying to go fast... but focusing more on form.
Kettlebell Swings
Step 1
Get yourself into a strong loaded position.
The kettlebell is uncomfortably close to your crotch. Your knees are slightly bent and your hips are pushed back as far as you can without losing balance.
Step 2
Fire from your hips hard.
Remember with kettlebell swings... your hips are the power source. I like to tell my clients to delay the kettlebell as they are coming up from the power position.
By feeling like you're delaying the kettlebell... you're emphasizing your hips and you'll end up with much better swing technique.
The kettlebell only needs to get to chest height.
As an aside... if you want to do a shadow swing... this workout is perfect for it.
A shadow swing is where you pull the kettlebell down rather than just let gravity do the work.
Its more intense and it speeds up the rep.
Bear Squats
Step 1
Get on your hands and knees. Hands directly below your shoulders and knees directly below your hips.
Tuck your toes so you're on your toes.
Lift your knees 2 to 3 inches off the ground.
You are now in bear position.
Step 2
Keep your shoulders over your hands and press into your toes.
You are going to straighten your legs and give a brief leg lock out... squeezing your quads hard.
Step 3
Bend your legs and bring your knees back to about 2 to 3 inches off the ground.
You will go straight back up to the leg lock out position.
Bear squats are a fast exercise and one that starts out easy but gets incredibly difficult as you rack up the reps.
Bear Crawl
Having a yoga mat will help with distance. But you don't knee it since we are going three steps forward and three backward.
Step 1
Get on your hands and knees. Hands directly below your shoulders and knees directly below your hips.
Tuck your toes so you're on your toes.
Lift your knees 2 to 3 inches off the ground.
You are now in bear position.
Step 2
One step will happen like this... let's start with your right arm.
Take your right arm and step if forward about 8 inches.
At the exact same time... take your left leg and step it forward about 8 inches.
Then repeat this with your other arm and leg.
You want to keep this level of synchronization.
Just keep alternating and the entire time work hard to keep your knees 2 to 3 inches off the ground.
Step 3
When you walk backward... you're going to do the same thing.
Moving your opposite limbs in sync. The difference will be the brain to muscle coordination.
It's going to feel hard at first... but keep practicing and you'll get it quickly.
When as you get further into the 15 seconds of bear crawl... you'll feel your quads begin to burn like crazy.
Slider Thrusters
At first glance you'll wonder... "how is this going to burn out my quads?"
And then you'll get 8 reps in and you'll be like... "Damn! What is going on? My quads are on fire!"
Plus using sliders will put more emphasis on your core and shoulders.
You will need carpet sliders to do this... but you don't NEED them. Let me explain...
Step 1
Get in the top of a pushup plank with your feet on the sliders.
The sliders obviously need to be on carpet. You could use paper towels on hardwood floors for this as well.
You could also just jump in and out as you'll see.
Step 2
Slide (or jump) your feet into towards your hands so you end up in a tucked position.
I like to keep my hips low... Dan prefers to keep his hips a little higher.
Make sure your hands stay on the ground and your shoulders over your hands... if not slightly in front of them.
Step 3
Just slide (or jump) your feet back to the top of a pushup plank.
The key here is speed. You want to go back and forth fast. This is what will start to burn your quads out like crazy.
When you add all three of these exercises together... you'll be begging for the squats and swings to break the burn up.
It's a lot of fun!
Do You Want To Workout And Get Trained By Me?
I want to know how your legs feel after this one!
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If you enjoyed this workout...
Try some of these:
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10 ways to hold a kettlebell for more of a challenge
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But right now... go to Quads On Fire done and let me know how you do.
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