Booty Burning, Quivering Quad Workout

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I think I have a favorite new workout. On Monday, I opened my new Boot Camp location in Seattle and I knew I had to have a special first day workout. With Some inspiration from another Boot Camp owner, Monty, who runs his camp in North Carolina, I came up with something magnificent. And by magnificent, I mean it will leave you huffin & puffin and possibly sore for days. That’s the meaning of magnificent, right?


What I really love about this workout is the format. You could plug a lot of different exercises into this format and the workout would rock. So feel free to edit as needed for you. But – wait – DO NOT take out the burpees. I know that’s what you were thinking….. Those are non-negotiable!

The moves we used included:

Sumo Squat (aka Deadlift) High Pulls (we used dumbbells – hold them like this, but don’t round your upper back)

Jump Squats (drop into a squat with feet hip width apart, touch the floor between your feet. Reach up and jump up. Land back in your low squat with hips/butt back and weight in your heels.)

Burpees (you know them – you love them.)

Go through the entire workout, Sets 1-10 with minimal rest. Set a timer for 20 minutes and see how far you get. NOTE WHERE YOU FINISHED. If you do not finish all sets, return to this workout in a week or so and try to finish it in under 20 minutes. I had 2 Boot Campers out of 27 complete it in under 20 minutes on Monday.

Optional Modification:
To make this workout less leg intensive you could trade the jump squats for a Bent Over Dumbbell Row.

This workout counts as a strength workout AND a cardio workout. You’ll see what I mean once you do it!

How far can you get in 20 minutes? Post your results below.



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emily on September 13, 2012 at 2:10 pm.

duuuuuude!!!! i’m all shaky and my heart’s still pounding. awesome!!!! i did it w/ a minute to spare. whoo-hoooo!!! you said only 2 people finished in 20mins, so i was like “i’m gonna beat them!!!” ha! thanks. love your site. great advice and workouts.


Sara Dean on September 13, 2012 at 3:01 pm.

WooHoo – Great work Emily! Glad you enjoyed the workout :).


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