Bodyweight Quads Workout… time to buy some new pants!
When we look at training quads using just our bodyweight as resistance with the right knowledge and ‘database’ of exercise variations, it’s just a matter of selecting which movements you are going to utilise and creating your workout from that just like you would in the gym!
For an entire encyclopedia of bodyweight quads exercises check out our ‘In The House’ video series and make sure you watch the video before continuing on…
Have you watched the video? You have? Perfect! We will be pulling on the information to help structure this workout.
What Will You Need:
TMJ Apparel Resistance Bands (you will need them for this workout)
A step/ bench/ something to support your weight
Each sets working time will be dependant on the reps you can achieve
Between 45 – 60 seconds between sets
Between 2 – 3 minutes between exercises
Exercise 1: Squat Combo
Exercise Structure For Exercise 1:
Exercise 1 will be a little bit different. The key exercise we will be performing is a Squat/ Bodyweight Squat/ Free Squat (whatever you want to call it) and then all the variations of that exercise. You will have 4 different variations to perform.
Variations For Exercise 1:
1 – Squat – Neutral Stance
2 – Squat – Narrow Stance
3 – Squat – Wide Stance
4 – Squat – Sumo Stance
Rest Time For Exercise 1:
Between 10 seconds between exercises
Between 1 – 2 minutes between rounds
How Will Exercise 1 Work?
You’re going to start by completing…
10 reps of Squat – Neutral Stance
10 seconds of Rest
10 reps of a Squat – Narrow Stance
10 seconds of Rest
10 reps of Squat – Wide Stance
10 seconds of Rest
10 reps of Squat – Sumo Stance
That is ONE round completed! Only 4 more to go!
1 – 2 minutes of rest before starting all over again
You are going to complete 5 Rounds of this circuit before you can call it a day… for exercise 1!
Really make sure you keep the rests between rounds to no more than 2 minutes, ideally, we want you back into that next round after 60 seconds of rest.
Exercise 2: Bulgarian Split Squats
You’re going to need your bench, table, chair… your sturdy object at about knee height. Make sure you go back and review this exercise in the ‘In The House’ episode to ensure you have the correct setup first. We are going to be working our weaker side of the body first, please start with the weaker side for each set.
Sets 1 – 5: Working Sets. These are all going to be about continuous work here… I know, I know, it won’t be fun but here we go. You are going to start by working with your weaker leg on the floor and your stronger leg back behind on the bench (your weaker leg is the working leg in this setup). You are going to work until you really feel that burn come through your front leg, stop, swap legs over and match the exact same number of reps with your stronger leg now being forward on the ground.
Once you have finished 1 Set working both legs evenly, quickly stand up, shake them out and then get yourself set up ready to rock and roll all over again within 30 seconds. We want to keep the rests short and the burn ON! Your reps completed will start to drop, just keep it consistent from left to right each set.
Exercise 3: Explosive Tempo Squats
Time to blow these quads up! Explosive or Jump Squats are going to help remove any explosive power you have left in those quads and also, the tempo we will hold on the negative will really get those muscle fibres twitching. You can choose whichever squat stance is most comfortable for yourself here.
The key principle here is TEMPO. We want you to hold a 3 second count on the negative part of the movement and then push up as hard and as fast as you can getting off the ground before a soft landing and straight back into the 3 second negative. This will force your quads to fire like crazy when you land to ensure you slow right back down to hold that 3 second negative but then use all that tension to power up as hard and as fast as you can!
You are going to complete 10 Reps of Explosive Squats and you are going to do 10 Sets of those 10 Reps. If you start to fail and cannot hold the 3 second negative tempo before you reach your 10 reps for the set, finish the set there, rest and go again for your next set.
Exercise 4: Banded Bulgarian Split Squats
Oh yes, we are back here again! Aren’t you lucky! You’re going to need your bench, table, chair… your sturdy object at about knee height again. We are going to be working our weaker side of the body first, please start with the weaker side for each set.
Sets 1 – 5: Working Sets. These are all going to be about Time Under Tension here… I know, I know, it’s worse than before but last exercise, I promise. You are going to start by working with your weaker leg on the floor and your stronger leg back behind on the bench.
You are going to work with a tempo of 2 seconds on the way down, 2 second pause at the bottom and then 2 second drive back up to the top. You will work until you cannot hold this tempo… or you collapse. Once you have stopped or collapsed, swap legs over and match the exact same number of reps with your stronger leg now being forward on the ground.
Will not be rushing these reps and sets like before, allow yourself the full 1 minute rest in between the sets and ensure you keep the work even between left and right legs and maintain that tempo all the way through.
There you have it guys! A Quads Workout using nothing but your Bodyweight and TMJ Apparel Resistance Bands. If you give this workout a try be sure to film yourself giving it a crack and tag @MassiveJoes on Instagram so we can show the world you crushing your In The House Workout!