Strong quads are important for just about everything. They help you to run faster, walk easier, cycle stronger. Strong quads allow you to lift heavier, to move freer. Arguably the best exercises for quads are squads and lunges – two moves that feature in this workout. 

Our energiser is a fast relay of jump squats to lunge high knees, and then the strength circuit involves goblet forward lunges and weighted squat rotates. Those quads will be trembling by the time you reach the core challenge which today includes a double leg stretch and crunch. If you make it through to the end without trembling, you’re made of steelier stuff than most. 

ENERGISER CIRCUIT: JUMP SQUATS/LUNGE HIGH KNEE

The energiser circuit is designed to get your heart pumping and your muscles working. If you’re not sweating by the start of round two, you’re not going fast enough!

How to jump squat

1. Stand with feet hip width apart
2. With the weight in the backs of your heels, bend the knees and sit back as if sitting into a chair
3. When your bum is parallel with your knees, start to come back up to standing and as you do, allow that motion to propel you into the air
4. Use your arms to help you jump as high as possible, before bending the knees generously to come back down into your squat