Fitness

At-Home Quad Circuit

Ah, summer. You keep me so busy. I love summer and truly appreciate all that it offers given Minnesota’s polarizing seasons. But that doesn’t make my schedule during summer any less crazy. August has especially been very busy with summer coming to a closed, preparing for a vacation, and having a huge project at work I’ve had to be creative with some of my workouts. I started doing an at-home cardio circuit a few months back when Minnesota’s spring was teasing us and I’ve stuck with it pretty consistently. Now I’m getting creative with my lifts, including this at-home quad circuit, so I can make the most of the time.

I don’t know why I don’t lift at home more often than I do. We’ve have 300 pounds and a barbell in our basement that Jake utilizes, but I tend to glaze over it. I think it’s because I feel like I have to be at the gym to stay motivated to workout. I also tend to use a few machines and cables for my accessory work at the gym, something that I don’t have at home.

My normal quad workout is very similar to this at-home version except I use the leg extension and leg press machines. That being said, body or light weight exercises can be very effective especially when incorporated with elements of cardio. I started including jump rope or air squats into my normal lifts has proven good results for me personally, and it cuts down on the time spent on cardio alone (I only do cardio once per week and it’s usually at 5:30 a.m. to get it out of the way).

Quad day is a very important lift day for me which is why I came up with at-home version for busy weeks. I added a leg/quad day into my split about a year ago when I was recovering from a slight knee injury. In fact, it turns out that I have tendinitis in my knee in addition to my thumb. I also have a slight hip strain which presents itself in my knee. My physical therapist said that movement was the best way to resolve the issue and gave me a bunch of exercises to aid recovery. The exercises have been great for my knee and help me focus on my form. I’ve also been able to build the muscle back up on my legs since my injury and I love the look. Most women steer clear of quad focused exercises, but I love the look of strong legs.

The best part about this circuit, is that is quick and customized based on what you have around the house. I used our weights and barbell, but if you don’t have that no worries! Start with just body weight, grab a can of beans or gallon of water or milk. If you’re looking to start you gym at home, I recommend purchasing a jump rope, some kettle bells, and resistance bands. Get creative! And you’ll be surprised with what you can achieve at home.

AT-HOME QUAD CIRCUIT

Optional Equipment: barbell, kettlebells or dumbbells, 10 pound plate, jump rope

Circuit One

  • Squats – 4 x 12
  • Overhead Kettle Bell or Dumbbell Press – 4 x 12
  • Jump Rope (Jumping Jacks) – 30 seconds

Circuit Two

  • Walking Lunges (stationary lunges work too if you don’t have the space) – 3 x 12
  • Single Leg Squats (use a wall for balance) – 3 x 12 per leg
  • Wall Sit – 3 x 20 seconds

Circuit Three

  • Bulgarian Split Squats (use your couch or a chair) – 4 x 12
  • Banded Single Leg Hip Band Abduction – 4 x 12 per leg

Circuit Four

  • Jump Squats – 4 x 20
  • Banded Hip Thrusts 4 x 15

Optional Circuit Five (if you have stairs available)

  • Step Ups, 10 pounds in each hand – 4 x 12
  • Russian Twists with Kettle Bell or Dumbbell – 4 x 20

Give this circuit a try and let me know what you think! Did you swap out an exercise with one of your own? Let me know in the comments.

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At-Home Quad Circuit

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