Kindal doing a dumbbell racked squat and trying to push hard through this workout.

Racin' Quads - 5 Minute Fit Finisher

This week's 5 Minute Fit Finisher is a fun and challenging leg workout.

I love doing squats. With the right weight a squat can get your heart rate skyrocketing and make a heavish workout a mix of what feels like cardio with real strength.

This workout can be just that if you go with a tough weight and push your limits.

To give you an idea... I used a 35 pound kettlebell and it was burning my legs like crazy. Think about how many reps you'll end up completing... so be smart with your weight choice but don't go too light.

Let's get into this weeks Fit Finisher.

Racin' Quads - 5 Minute Fit Finisher

You don't need a kettlebell for this workout. You can do this with a dumbbell just as easily.

I'll show you how to hold a dumbbell in rack below.

Here's how the workout works:

  • 20 Goblet squats straight... no break
  • 6 Pushups
  • 9 Racked squats per side
  • 6 Pushups
  • 8 Racked squats per side
  • 6 Pushups
  • 7 Racked squats per side
  • 6 Pushups
  • 6 Racked squats per side
  • 6 Pushups
  • 5 Racked squats per side
  • 3 Bent over rows per side
  • 4 Racked squats per side
  • 3 Bent over rows per side
  • 3 Racked squats per side
  • 3 Bent over rows per side
  • 2 Racked squats per side
  • 3 Bent over rows per side
  • 1 Racked squat per side


There are two ways to do this workout.

Goal 1 - Workout For Time

Do the full workout and time how long it takes you. This will take longer than 5 minutes... but it's a great workout.

If you have the time... go for this and do your best.

Goal 2 - Get As Far As Possible In 5 Minutes

Set your timer for 5 minutes and get as far as you can in the time. If you finish faster (This workout really isn't possible to finish in 5 minutes. Don't get frustrated)... do the best you can.

I choose this format because the workouts are supposed to be 5 minutes. But keep the other variation in mind.

Racin' Quads Exercise Breakdown


Let's quickly recap good squat form in general.

For this workout... don't go below parallel. We want speed and going too low will slow you down too much.


Good squat form is all about balance first. If you can keep good balance over your entire foot... you will have much better squat form overall.

It's common for women to get too much on their forefoot or too fat back on their heels.


Start with your feet about shoulder width apart and experiment from there.

Women tend to go a little wider with squat stance because of the structure of women's hips... but this also very personal.

  • Try going a little wider.
  • Try going a little narrower.

You will find a stand width that works for you.

Core Tight And Don't Look Down

When you squat down focus on keeping your core engaged. Not flexed... engaged and tight. This will help you support the weight and keep good posture.

Most importantly... focus on not looking down at the ground. This is a common habit that can cause your spine angle to round... which leads to low back pain.

I like to look about 20 feet infront of me. I find this helps keep a good spine angle and a much stronger squat.

Goblet Squat

Hold the kettlebell or the dumbbell with two hands with the weight at your chest level.

Racked Squat

Racked squats will engage your core a lot more than a normal squat. This is why I love racked squats.


Make sure you read my pushup progression if you're new to pushups.

For this workout, since you're only doing 6 pushups... FOCUS HARD on making these the highest quality pushups you can.

If you're really good with pushups, try some of my advanced pushup variations or go with diamond pushups . These might help take some of the burn off of your quads.

Bent Over Rows

Step 1:

Take a wide stance. Let's start with the left leg bent which means you will row with your right arm.

Bend your left leg and lean your left elbow on your leg. Make sure you have a good foundation and setting.

Step 2:

Grab the kettlebell or dumbbell with your arm straight and perpendicular to the ground to start.

Step 3:

Press into your bent leg and pull the weight up with control.

Keep in mind you are getting a little bit of rotation with your pull.

Knock out some reps and make sure you keep your spine straight. You are pulling with from your lats and squeezing your shoulder blades together at the top.

Go Do Racin' Quads And Tell Me How You Did

This is a surprising workout. It was harder than I thought and I enjoyed it a lot more than I thought too. I love it when a workout turns out better than you imagined.

Now it's your turn to get this workout done. When you do... tag me on Instagram and YouTube with #fit_finisher.

Make sure you checkout the two cool down workouts we have. These will be nice after you do this workout:

- Calf And Ankle Mobility Workout
- My Go-To Warm Up

If you want to get serious about:

- Burning fat
- Getting strong
- Developing feminine muscle definition
- Building a workout habit that lasts a lifetime

You have to go learn about FWW LIVE. This is my private online personal training group . It's not a program... its not just workouts... it's a full coaching program to help you transform how fitness fits into your busy life.

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