Return to standing. Muscles worked: Quads, glutes, hamstrings 11. Dumbbell Goblet Pulse Squat a) Start with your feet wider than shoulder-width apart, with your knees and toes pointing outwards.

First, jump through the energiser circuit with fast-paced pulse squats and high-knees that work the quads, then keep building those thigh muscles during the strength section. The weighted circuit ...