advertise contact
  
Your definitive guide to health and fitness
FitnessGymsNutritionQuizzesHealthcareWeight LossWorkoutsProduct & ShoppingE-booksMembership
Exercises
Test Yourself
Stretching
Fit Tips
Home Exercises
• Lower body exercises
Beginners Home 1
Beginners Home 2
Level 2 Exercises
Level 2 Lower Body
Advanced Lower 1
Advanced Lower 2 ›
90 - 90 Jumps
Bunny Hops
Burpees
Frog Thrusts
Lying Scissor Legs
Quad Burners
Sergeant Jumps
Ski Tuck Jumps
Squat Thrusts
Upper body exercises
Buying Guide

Quad Burners

This is a difficult exercise for your quadricep muscles and should only be performed by conditioned athletes.

START
MIDDLE
FINISH
place hands on the top of the step box jump up onto the step box - taking care not to hit the box make sure you land with feet firmly on the central part of the step
Set up a secure step box, ideally 10 - 14 inches high, commencing the movement with your feet either side of the narrowest part of the step.

Smoothly jump up, landing both feet together on the top of the step box, with your legs and back straight.

Jump back off to your starting position; however as you land with both feet flat on the floor, lower yourself down so that the palms of your hands make contact with the top of the step box.

Once your hands make contact with the step box, explode back up to repeat the process again.

Care should be taken as you become tired, as you may find that your feet are hitting the edge of the box, as soon as this happens either rest or lower the height of the step box.

Upon completion of this exercise, aim to immediately walk around for 15 - 30 seconds to get the blood flowing back around your legs, and up to your brain. If you feel light headed / dizzy, then immediately lie on the floor with your legs in the air to aid blood flow back to your head.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.
 
 
 
   
top | glossary | advertise | tell a friend