The Most Effective Abs and Quads Workout You’ll Ever Do
Less is more when it comes to building muscle and burning fat.
Take this abs and quad workout from Men’s Health Fitness Director BJ Gaddour, shown in the video above. It’s 15 minutes long and boasts one move, the dumbbell lunge. It’s really that simple.
But just because you’re slashing workout time and only doing a single exercise doesn’t mean you’re getting any less effective of a workout. In reality, this workout is designed to be as effective and efficient as possible.
That’s because it’s based on the scientifically-proven bodybuilding technique called strip sets, or drop sets.
Typically, a strip set involves performing an exercise to momentary failure, and then reducing the load and cranking out more reps. You can do this once or multiple times in a row.
“This allows you to get more total reps while operating in a state of fatigue, which provides a potent muscle-building and fat-burning stimulus,” Gaddour explains.
In Gaddour’s latest workout, however, you’ll perform a special kind of drop set called “stability strip sets.” Instead of decreasing the weight every set, you’ll just change the position of the load. For instance, you’ll perform the lunge with weights overhead, at your shoulders, and by your sides.
Overhead is the most challenging position because it lengthens your center of gravity and demands an insane amount of stability from your entire core. “But as you tire, you’ll utilize weight level changes so you can extend the set and stress your quads and core to the max,” Gaddour says.
Here’s how it works: Perform as many reps as possible of a level in 40 seconds, before immediately moving on to the next level. Complete all 3 levels to finish a round. Do 5 rounds total, resting 1 minute between rounds.
Level 1: Overhead
Level 2: Shoulders
Level 3: Hips