Targeting the quads from all angles, weβll combine heel-elevated squats, Bulgarian split squats, pistol squats, and more.
Each circuit is designed to activate and fatigue the muscles for the ultimate burn. Get ready to push your quads to the limit with this intense setup!
ππ» Tips for Best Results
1. Focus on Form: Ensure your knees stay in line with your toes, especially during heel-elevated squats and split squats.
2. Control Each Rep: For each movement, control the lowering phase to maximize muscle tension and engagement.
3. Use Challenging Weights: Choose weights that make the 6 and 12-rep sets challenging, but manageable with good form.
4. Keep Core Engaged: Maintain a strong core during all exercises, especially step-ups and lunges, to protect your lower back.
5. Push Through the Burn in the Finisher: The finisher is meant to push your quads to the edgeβtry not to stop and focus on breathing!
6. No need to count. Do the workout for the duration of the timers.
ππ» Workout details:
π₯ Workout type: Strength, Hypertrophy, Endurance
π₯ Timer: Mixed
π₯ Focus: Lower body (back, chest, shoulder, biceps, triceps )
π₯ Equipment: Dumbbells , Wall , Chair, Yoga blocks / wedges
π₯ Warm up: included
π₯ Stretching: included
π₯ Level: ALL
Workout structure:
π₯ Intro : 00:00 – 03:58
π₯ Warm up : 03:59 – 08:02
π₯ Main Workout : 08:03 – 39:05
π₯ Stretching and Cool Down : 39:06 – 42:40
EXERCISES
6 Heel Elevated Squats
12 Heel Elevated Goblet Squat
25 B/W Heel Elevated Squats
6 Bulgarian Split Squats (close stance)
12 Step Ups
25 Pistol Squat on chair
Switch Side
Wall Sit
6 Split Squats (2 DB)
12 Rear Lunges (same foot forward)
25 1-Side Band Marches
Switch Side
Wall Sit
Finisher (45″ each)
Lunge to Staggered Squat
Lunge to Staggered Squat-switch
Tempo Squats
Jump Squats
Perfect for all fitness levels, whether youβre a beginner looking to strengthen your glutes or more advanced looking for a killer burn!
π₯ Give it your all, and letβs make every rep count! Comment below with how you feel after this workout and donβt forget toΒ subscribeΒ for more 6-12-25 workouts every week! π
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I hope you enjoy every rep of this workout! πͺπ Letβs crush this together!
EnJOy β£οΈ
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Disclaimer:
This is my personal workout program and it might not be the right one for you. If you are a beginner start with the simple version of the exercises. To avoid any injuries it is highly recommended to consult professional medical or fitness advice.
This channel offers fitness, well-being and nutritional information.
ActiveJo will bear no responsibility in case of any injury as a result of this video.
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