15-minute quad workout

This fast-paced circuit targets the largest muscles in your lower body, the quadriceps.

Perform 12 to 15 repetitions of each exercise, back-to-back, completing three or four circuits with 90 seconds’ rest in between. When you can finish a full complement of reps in each circuit, try trimming 15 seconds off your rest period during each workout until you’re down to 30 seconds. You’ll build strength, power and stamina.

SWISS-BALL LEG EXTENSION

Assume the classic push-up position with your toes or shins on a Swiss ball and hands slightly more than shoulder-width apart on two or three steps stacked about a foot high. Bring your knees towards your chest while trying to stop your bum from rising. Push the ball back out as you straighten your legs. Contract your glutes and the fronts of your thighs, then repeat the move. As this exercise becomes easier, do a push-up as you push the ball back.

DUMBBELL SUMO SQUAT

Grab a heavy dumbbell and stand with each foot on a step, your toes pointed to 10 and two o’clock. Hold the weight with both hands at one end so the dumbbell points to the floor. Keeping your arms straight, lower your body until the end of the dumbbell nears the floor. Squeeze your glutes and push yourself back up to a standing position.

POWER LATERAL JUMP

Stand with your left foot on the step and right foot on the floor. Dip slightly at the knees, then push off the floor with enough force, (swing your arms to help) to leave the floor. Land on the other side, with your right foot on the step and your left foot on the floor. Repeat to the other side.