Intermediate quad exercises using your bodyweight

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The single leg walk-out is just as much a balance and coordination exercise as it is an upper body strength exercise.

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The jumping split lunge is an explosive lower body exercise that targets the quads and hamstrings.

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The push-up burpee is an upper body strength exercise that targets the chest, shoulders and arms.

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The broad jump over the mat is an explosive intermediate plyometric exercise that targets the legs and core.

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The single leg walk out push-up is an intermediate full body exercise that targets many different muscle groups.

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Running on the spot with high knee raises is a great warm-up exercise and can also be used as a cardio interval.

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The burpee jump up is an intermediate compound exercise. This is a challenging full body exercise that would compliment any training program.

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The alternating split lunge is an intermediate lower body exercise. This is a challenging exercise that requires strength and agility and is suitable for intermediate to advanced fitness levels.

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The beach body weight drop squat is an intermediate lower body exercise. This exercise targets the quads, glutes and hamstrings.

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The single leg walk-out into a push-up is an intermediate compound exercise. This exercise targets the entire body and can be used as a great dynamic warm-up exercise or addition to any full body program.

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The shoulder raise on the Bosu is an intermediate exercise that focuses on the lateral and anterior deltoids. This exercise uses the Bosu to add an element of instability to make it a little more challenging.

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