Blog Archives

Being a Butthead and a Quad Killing Squat Workout!

There are definitely times when we go against our better judgement and do a workout we know we shouldn’t – when we push ourselves harder than we know we should.

Like when we haven’t worked out for weeks….We all know we should go a bit lighter to ease back in.

Or when our nutrition hasn’t been on point and we know we won’t be able to push as hard but we still do.

And then we suffer the consequences.


And I’m not talking about a little bit of soreness the day after…I’m talking about debilitating soreness for the entire week after.


If you do that, you are a butthead.

And I…I am a butthead!

I am a butthead because I decide to do a heavy leg day on Monday and go heavier than I’d ever gone before.

Because even though I knew I hadn’t done a heavy leg day in about 3 1/2 weeks, even though my nutrition was just getting back on track after a week of vacation, even though my sleep was just getting back on track and my stress level was elevated after about two weeks away from work, I felt good when I started my workout so why not take advantage and push it right!?!


My body wasn’t ready to handle the stress of such an intense workout and now I’m still not able to walk like a human without super intense focus and pain.

And this isn’t something I’m proud of. I’m actually angry at myself because I ignored all the sides and pushed my body beyond what it was ready to do and now my workouts have been thrown off for the entire week.

By being cocky and stupid, I’ve hindered my own results. For what? For a little bit more weight!?!


This is one of those few times where I will say, “Do as I say, not as I did!”

Don’t be stupid.

If you are coming back from time off, remember your body will not be ready to handle the load EVEN if it feels like you could push harder during your workout. BUT remember you are building so that you can get back on track. You don’t want to make yourself so sore that you can’t get back into your workout routine!

Same goes for diet. Whenever you have changed your diet, remember your body may not have the energy to push as hard as you would like. And it may not recover as quickly especially if your nutrition hasn’t been on point.

BE PATIENT! Ease yourself back into things and you will find you actually get results faster!

Anyway, that is my little rant about my own stupidity and why you shouldn’t do the same.

Don’t let cockiness get in the way. BE SMART and EASE YOURSELF BACK INTO YOUR ROUTINE!

And in case you want a quad killing workout (but one that shouldn’t incapacitate you the entire week), try the one that murdered me on Monday…Just use an appropriate weight or even start with bodyweight!

Quad Killer

Roll out and dynamically stretch
Calves, hamstrings, quads, hips, glutes, low back, core and thoracic spine


Front Squats:
goblet squat
1 minute on, 1 minute off for 5 rounds
I like to pyramid down. I start with the heaviest weight I can handle and must complete at least 20 reps. If I don’t, I drop to the next weight. I stay at that weight for as many rounds as possible as long as I complete 20 reps in the minute. I drop down as needed, completing all 5 rounds. If this is your first time, START LIGHT and focus on completing more reps instead of doing more weight. I also like to use kettlebells for the front squats although you will find you are limited by how much your upper body and core can handle (which isn’t a bad thing!!!)

4 rounds:
10 reps each side Single Leg Squats (Can squat to bench if a beginner. Can use TRX or XT to advance)
10 reps each side Walking Lunges with weight (keep your chest up tall and do not swing the weights. Step from one lunge into the next lunge, driving off your front heel)
20 reps Jump Squats

Stretch and roll out quads, calves, hips, hamstrings and any other tight spots.


15 Minute Workouts

So I stumbled across this 15 minute workout article by Charlotte Andersen  because I saw that Mark’s Daily Apple was included in the list.

It is a whole list of workouts that work your body in under 15 minutes. Some I really like…others not so much.

But the point is…You CAN get in a GREAT WORKOUT even if you only have 15 MINUTES! Sometimes you even get more out of a short workout then you do out of spending hours in the gym…actually I would say more often than not keeping it short and sweet is the way to go! (Definitely not always 15 minutes short, but still…)

Which got me to thinking about some of my favorite 15 minute workouts….or well short workouts at least.

Below I’ve included two different ones both under 30 minutes although I’m not sure exactly how long.

One is a pretty full body cardio blast that is based off of the Training For Warriors Hurricane and the other is a strength training workout that is sure to burn out your legs!

“Hurricane” (This is what the volleyball girls have to suffer through for cardio sometimes)

So below are three different circuits. You will complete three rounds of each circuit before moving on to the next circuit. Your rest between each round of the circuit should be short and no more than the time it took you to complete the round. In between each circuit, take a slightly longer break of about a minute or two.

Circuit 1 x 3 rounds (If doing with a partner alternate who goes.)
Shuttle Run (or Suicide Run…takes about 15-30 seconds to complete)
Forward/Backwards Crawls (length of the longest suicide or shuttle sprint)
Sit Thrus x 10 each side

Circuit 2 x 3 rounds
Shuttle Run
Lateral Crawls (length of the longest suicide or shuttle sprint)
Mt. Climbers x 25 each side

Circuit 3 x 3 rounds
Shuttle Run
Circle Crawls x 5 each way
Single Leg V-ups x 15 each side (So one leg is straight up toward the ceiling while the other is straight out an inch or two off the ground. Crunch up and reach for the toe that is up then lower the upper body down and switch which leg is up and crunch up again with the upper body. Repeat alternating legs until all reps are complete.)

NOTE: Crawls are all table top crawls. When doing circle crawls, pretend your belly button is attached by a string to the ground and you are moving around that point with your hands and your legs.

15 minute Quad focused Blast

Set a timer for 15 minutes and do as many rounds as possible!
Single Leg Squats 8-12 reps each side
Split Squat Jumps 8-12 reps each side
Reverse Sled Drag 50 ft (HEAVY) (If you don’t have a sled back pedal up a hill or back pedal pulling anything heavy!)

To work my quads I prefer to use these compound movements. While they will work other muscles besides my quads, they really are super quad focused and your quads will be toasted by the end of the 15 minutes!

Try to rest only enough so that you can continue completing all of the exercises with good form.

%d bloggers like this: