This is Quads workout but with Drop set intensive method. You will need two sets of dumbbells, one heavier and one lighter.

My workouts are for everyone who wants to exercise but doesn’t know how, doesn’t feel like making their own program, or just wants to follow along and exercise with someone.

In this video, I sweat and struggle to complete the last reps. You’ll see my effort and know you’re not exercising alone—I’m here with you.

You have two options:
ONE - is to follow along with my repetitions, or
SECOND - is to exercise within a timed interval at your own pace without focusing on counting reps.

Keep in mind that the weights you use might be different from mine. We all have different fitness levels. If you’re just starting out, use only your body weight. If you’ve been exercising for a long time, you might need heavier weights than I use.

For complete information, I’ll list the weights I use for each exercise. But remember, choose the level of dumbbells that’s right for you.

Breaks between sets are 30 seconds and breaks between new exercises is 1 minute.

1️⃣ Squat
10x2 or 55 sec
First with 18kg, then with 8kg
2️⃣ Kneeling sissy squat
8x2 or 50/40sec
First more difficult variation than easier variation
3️⃣ Lying hamstring curls
10x2 or 60 sec
First with 18kg then with 8kg
4️⃣ Hamstring hold
1min
First with 18kg then with 8kg

Bonus challenge:
5️⃣ Wall sit
2,5 minute or as long as you can hold!
Dumbbell weight is up to your fitness level or do it only with body weight

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.