90 Minutes Advanced Quads Workout with Kettlebell
A 90 minutes fat loss workout targeting your quads using kettlebell equipment. 6 exercises, 18 total sets, designed for advanced lifters.
90 Minutes
Duration
18
Total Sets
10-15 reps
Rep Range
~945
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Rack the kettlebells tight against your chest with elbows pointing down and slightly forward.
- Sit straight down between your hips, keeping your chest tall the entire time.
- Push your knees out over your toes and aim for full depth — hip crease below the knee.
Hold the kettlebell in the front rack position at chest height.
Form cues
- Hold the kettlebell in the front rack position at chest height.
- Squat down to full depth with elbows high and chest up.
- Drive explosively out of the squat and use the momentum to press the bell overhead.
Hold the kettlebell at chest height in a goblet grip.
Form cues
- Hold the kettlebell at chest height in a goblet grip.
- Step wide to one side, bending that knee and sitting your hips back.
- Keep the trailing leg straight and foot flat on the floor.
Hold a dumbbell or kettlebell at chest height with both hands cupping the top.
Form cues
- Hold a dumbbell or kettlebell at chest height with both hands cupping the top.
- Feet shoulder-width apart with toes turned out slightly.
- Squat down between your legs, keeping your elbows inside your knees.
Advanced movement — prioritize form over weight.
Form cues
- Press or snatch a kettlebell to full overhead lockout with the arm straight.
- Step forward into a lunge while keeping the bell directly over your shoulder.
- Lower until your rear knee nearly touches the floor.
Finish strong — take the last set close to failure.
Form cues
- Hold the kettlebell by the horns at chest height, elbows pointing down.
- Set your feet shoulder-width apart with toes slightly turned out.
- Squat down by pushing your knees out and sitting between your legs.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
Quads Training Tips
- *Squat depth matters — going below parallel recruits significantly more quad muscle fibers.
- *Elevating your heels on a wedge shifts emphasis to the quads over the glutes.
- *Leg extensions are underrated for isolating the quads after heavy compound work.
Get this quads workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum fat loss results.