Quad workouts

A 40-minute HIIT session run in 30-second bursts. Medicine-ball slam burpees, jump squats, battle rope slams, mountain…

A 40-minute skills session and the hardest bodyweight workout in the library.

A 40-minute interval session with the intensity dial welded open. Air-bike sprints at five rounds of 30 seconds set…

A 40-minute quad specialisation. Front squats at four sets of eight keep the torso upright and the load on the thighs,…

A 35-minute advanced conditioning session for women that blends loaded strength with metabolic work.

A 55-minute advanced athletic strength session for men centred on the squat and the pull.

A 40-minute power session for people who want to produce force fast. Power cleans at five sets of three train full…

A 45-minute advanced barbell session for women targeting the core, glutes and quads.

A 50-minute advanced MMA-style conditioning session. Shadow boxing sets the pace, ball slams and kettlebell swings…

A full-body bodyweight session that covers every basic pattern: pull-ups and suspension chin-ups for the pull,…

A 35-minute endurance session for men built on three machines-and-floor intervals: five rounds of ski erg,…

A 35-minute cardio session for women mixing lateral movement, an air bike and running intervals.

A 40-minute session for court sports — basketball, tennis, volleyball — where the first two steps decide the point.

A 30-minute beginner cardio session for women with a rhythmic, low-impact feel.

A 40-minute advanced endurance circuit for men, four movements at 15 reps each: burpees, medicine-ball chest pushes…

A 25-minute full-body barbell session for women, three moves and nothing wasted.

A 25-minute full-body strength session for men in three lifts: box squats, decline chest press and lat pulldowns, all…

A 50-minute full-body barbell session covering the six lifts that matter: squat, deadlift, bench press, pull-up,…

A 40-minute bodyweight and cardio blend: burpees, jogging, running, walking, clusters and clap jacks.

A 60-minute full-body session for men built entirely on compound lifts. Full squats at four sets of six lead, then a…

A 45-minute advanced conditioning session for men that mixes machine, bodyweight and dumbbell work.

A 40-minute beginner full-body session for men on assisted and supported equipment.

A 35-minute advanced full-body burner for women. Barbell jump squats train explosive leg power, air-bike intervals…

A 30-minute beginner full-body session for women using cardio machines and a plate-loaded row.

A 50-minute full-body barbell session for women. Front-rack lunges and feet-elevated glute bridges load the legs and…

A 60-minute advanced full-body strength session for women. Narrow-stance full squats at four sets of five open with…

A 45-minute full-body barbell session for women at 12 reps throughout. Wide full squats and front bench squats work…

A 40-minute functional training session using movement patterns from real life and sport.

German Volume Training for the lower body: bench front squats at ten sets of ten, Romanian deadlifts at ten sets of…

A 55-minute advanced glute hypertrophy session for women, run heavy. Box squats at four sets of six control the depth…

A 65-minute advanced strength session that stacks the four heaviest barbell lifts: squats, deadlifts and bench at five…

A 30-minute advanced HIIT session for men, all intervals. High knees against a wall run five sets of 40 seconds,…

A 25-minute advanced HIIT session for women on gym machines. Air-bike sprints at five sets of 30 seconds set the tone,…

A 30-minute beginner-friendly HIIT session with a serious burn — around 420 kcal.

A 40-minute bodyweight HIIT circuit: burpees, double jump squats, mountain climbers, jumping lunges, high knees and…

A 35-minute advanced home conditioning session for men, no equipment and around 420 kcal.

A 25-minute home boxing conditioning session for men. Five rounds of shadow boxing set the base, jabs and side-to-side…

A 20-minute advanced home burpee session for men — four variations, roughly 280 kcal, nothing but floor space.

A 25-minute apartment-friendly cardio session for men with no jumping at all.

A 30-minute home cardio session for women, no equipment and roughly 330 kcal.

A 25-minute home stretching session for men covering the hamstrings, glutes, quads and lower back.

A 30-minute advanced home power session for men. Plyo push-ups build upper-body explosiveness, double jump squats and…

A 10-minute home full-body session for men with four movements: bodyweight squats, push-ups, elbow planks and jumping…

A 10-minute home full-body session for women: bodyweight squats, low glute bridges, elbow planks and jumping jacks,…

A 30-minute home fat-burning circuit for men, no equipment and around 340 kcal.

A 30-minute home fat-burning circuit for women with no equipment. Jumping jacks and burpee squats drive the heart…

A 45-minute advanced home full-body session for men, roughly 520 kcal with no equipment.

A 35-minute advanced home full-body session for women, around 400 kcal and no equipment.

A 30-minute home full-body circuit for men with no equipment. Walkouts warm the whole body and load the shoulders,…

A 15-minute home full-body session for men in five movements: bodyweight squats, push-ups, rear lunges, alternate…

A 15-minute home full-body session for women in five movements: bodyweight squats, glute bridges, push-ups, curtsy…

A 30-minute home full-body session for women, no equipment. Bodyweight pulse squats and squatting rows open with legs…

A 20-minute beginner home full-body session for men: squats, push-ups, bodyweight standing rows and elbow planks.

A 20-minute beginner home full-body session for women: bodyweight squats, wall push-ups, low glute bridges and elbow…

A 40-minute home strength session for men that pushes bodyweight training toward real load.

A 35-minute home full-body session for women at moderate intensity. Bodyweight squats at 20 reps and standing rows…

A 35-minute advanced home glute session for women, no equipment and around 380 kcal.

A 30-minute home glute session for women with no equipment. Glute bridges with abduction and single-leg bridges load…

A 15-minute advanced home HIIT session for men: burpees, jump squats, mountain climbers and plank jacks, all in…

A 15-minute advanced home HIIT session for women. Jump squats, half burpees and mountain climbers run for 40-second…

A 20-minute home hip mobility session for women. Kneeling hip flexor stretches open the front of the hip after a day…

A 25-minute beginner home session for women targeting the inner thighs and hips.

A 35-minute advanced home leg session for women, around 400 kcal without a single weight.

A 40-minute advanced home leg session for men, roughly 460 kcal with no equipment.

A 25-minute beginner home leg session for men. Bodyweight squats build the base pattern, forward lunges introduce…

A 35-minute home leg session for men built on volume rather than load. Bodyweight squats at 20 reps and walking lunges…

A 35-minute home leg and glute session for women. Bodyweight squats at 20 reps and walking lunges do the bulk of the…

A 30-minute low-impact home cardio session for women with no jumping. Bodyweight squats, walking lunges, plank knee…

A 25-minute beginner home lower-body session for women. Bodyweight squats, side lunges, glute bridge marches and…

A 35-minute advanced home session for men built entirely on one leg at a time.

A 25-minute standing cardio session for women with no floor work at all.

A 20-minute Tabata session for men: jump squats, push-ups, mountain climbers and high knees, each for eight rounds of…

A 20-minute lower-body Tabata for women: jump squats, jumping lunges, curtsy squats and high knees, each for eight…

A 20-minute home leg session for men that only needs a wall. Wall squats, 45-second wall sits and paused wall squats…

A 20-minute wall-based leg session for women. Wall squats, 45-second wall sits and paused wall squats load the quads…

A 40-minute hybrid session for men that alternates conditioning with strength.

A 40-minute full-body hypertrophy session at 12 reps throughout. Dumbbell bench press and lat pulldowns cover the…

A 40-minute session for kickers — martial artists, footballers, anyone whose sport is decided below the waist.

A 50-minute barbell leg day: back squats and front squats for the quads, Romanian deadlifts for the hamstrings and…

A complete 40-minute leg day: barbell squats and leg press for the quads, Romanian deadlifts for the hamstrings and…

A 45-minute beginner leg session for men on approachable equipment. Cable goblet squats teach the squat pattern with a…

A 55-minute leg hypertrophy session for men. Curtsy lunges load the glutes from a crossed angle, sumo deadlifts build…

A 65-minute advanced leg session for men built on strength. Feet-together squats at five sets of five open, clean-grip…

A 45-minute leg session for women. Front chest squats keep the torso upright and load the quads, iso-lateral leg curls…

A 50-minute leg and glute session for men. Curtsy lunges start with a glute-biased angle, hack squats load the quads…

A 30-minute low-impact cardio session for women with no jumping. Ski-erg wide lat pulls drive the upper body and…

A 40-minute lower-body session for women that blends machine cardio with strength.

A 55-minute advanced lower-body strength session for women. Front squats at five sets of five build the base, clean…

A 35-minute beginner lower-body session for women using bands and light barbell work.

A 65-minute advanced lower-body power session for men. Front squats and single-arm deadlifts at five reps build…

A 70-minute advanced mass-building session for men at five sets of eight across the board.

A 45-minute leg session for field-sport athletes. Box jumps train reactive power, Bulgarian split squats and walking…

A 40-minute mobility session that flows between positions rather than holding them.

A 40-minute cardio session with no equipment and no running. Jumping jacks and skater hops start the round, high knees…

A 50-minute advanced session for men preparing to learn the Olympic lifts.

A 40-minute powerbuilding session that splits the difference between strength and size.

A 40-minute powerlifting-focused session covering the three competition lifts plus the accessories that support them:…

A 70-minute advanced powerlifting session for men on the classic 5x5 structure.

A 45-minute advanced quad and glute session for women. Front chest squats keep the torso vertical and load the quads,…

A 50-minute advanced quad session for men. Alternate leg press at five sets of six loads each leg heavily, front chest…

A 50-minute advanced combat conditioning session. Five rounds of shadow boxing and clap push-ups train striking speed…

A 40-minute strength session for runners. Walking lunges and step-ups build single-leg strength, hip thrusts…

A 45-minute advanced session for rotational power, built for martial artists.

A 50-minute advanced session for building sprint speed. Power cleans at five sets of five train triple extension,…

A 70-minute advanced squat block for men. Deep squats at five sets of three build maximal strength, paused squats with…

A 60-minute advanced squat block for women. Rack squats at five sets of three build maximal strength, front squats at…

A 40-minute full-body barbell strength session covering all six fundamental lifts: squats, deadlifts, bench press,…

A 40-minute leg session for strikers. Lunge front kicks train the kicking pattern under load, jump squats and jumping…

A 60-minute advanced strongman-inspired session for men. Box squats at four sets of eight build the base, rope lat…

A 20-minute Tabata session for women: barbell jump squats, air-bike sprints and running, each in 20-second blocks.

A 35-minute footwork and conditioning session built on the counter-puncher's game: see it coming, move first.

One hundred push-ups, one hundred V-ups, one hundred bodyweight squats and a ten-kilometre run.

A 30-minute beginner conditioning session built like a first day at a boxing gym.

A 40-minute beginner full-body session built as the starting point of a training journey.

A 45-minute session for improving vertical jump. Trap bar deadlifts build the pulling strength that underpins every…