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Dumbbell no. 65: Build rock-solid quads with jumps, squats and scissors

Posted by Dottie Fildes for Strong Women Training Club

Sometimes, the hardest strength moves are those done without weights. In this session, PT Dottie does get us pressing, deadlifting and curling dumbbells in the strength circuit but arguably, the most challenging exercises are the bodyweight ones like high jumps, double plus squats and the ultimate leg tremblers – scissors.

ENERGISER CIRCUIT: High jumps to double pulse squats

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 double pulse squat

  1. Stand with your feet shoulder-width apart
  2. Push your weight back into your heels – you should be able to lift up your toes
  3. Slightly bend your knees and put your arms out straight in front of you for balance
  4. Sit back as if going to sit in an invisible chair – keep your back straight and legs at a 90º angle (if you can – if not, try to go as low as you can without your knees turning outwards)
  5. Keep your knees behind your toes and push back up to stand
  6. Now pulse, coming up a centimeter and down twice.
  7. Now come back up to standing and go through the whole thing again.