QUADRIFY!

I used to have to build muscle but now I don’t. My quads are the size they need to be. But that doesn’t mean I can stop working them. I still have to keep them tight and strong but without gaining any mass. So since I won’t squat a barbell or press a machine, this is what I do. You might find it painfully enjoyable yourself.

Once a week, when I QUADRIFY, I do intense circuit super-sets  (I call S-D Sets – Super Duper Sets). This incorporates 4 or 5 different moves strung together without stopping. S-D Sets burn the quads up, makes’m tight, puts blood in all areas of the quad while the no-stopping between moves gives you the S-D Cardio so no “bulking”. I do this type of routine once a week, no more than twice.

This is an advanced routine so modify it to your level. If you’re a beginner, just combine 2 moves.

Lets get started!

1. Leg extension machine – Remember to squeeze at the top, 10-15 reps..1/2 toes up and 1/2 toes pointed in. Not at a gym? Sit where your legs can dangle and put a weight or ball between your ankles. Then extend legs and squeeze. Next…

2. I run the stairs at my gym 5 times, OR you can jump rope 100 rotations. Next…

3. Ball Squats – Put a big ball against the wall making sure it hits the small of your back and go low and deep. No ball? Stand in one spot and squat down and up fast. Use some weight or not…10-15 reps. Next…

4. Step-Ups – Find a bench and step up. If you can, kick out with the opposite leg. Remember to squeeeze glutes when you stand at the top for added umph!, 10 on each leg. Next…

5. Step Pop-Squats – Stand with your feet in the center of the step so it’s long in front and behind you. Now jump with both legs to the side of the step into a squat position and immediately jump back onto the step, legs together. No step? Then do the same move without a step,10-15 reps.

I do this whole combo 3 time, but get through it once first, and work your way up! Feel free to joggle the combo to make it your own. Good luck soldier!

by Heather Frey
Founder and President of SmashFit.com, Fitness Exepert for Miami Moms on NBC Nonstop, Motivationalist, CPT, Writer, Artist, Fitness Model, National Figure Competitor