By Neal Prokop, Sport Performance Specialist

Every Wednesday, Sport Manitoba Performance posts a weekly challenge to help get you through the COVID-19 Pandemic.

This week’s challenge…Quadzilla!


Equipment Needed:

  • Your body 


  • Perform 10 reps of each exercise A1-A8. 
  • Rest 90-120 seconds. 
  • Repeat 3-4 rounds of this challenge.  
  • Once you have performed 3 rounds you will have completed 360 repetitions. 
  • If you perform 4 rounds you will have completed 480 reps.



A1.  Body Weight Squats 10X

A2.  Alternating Lunge Jumps 10X/leg

A3.  Alternating Reverse Lunges 10X/leg

A4.  Squat Jumps 10X

A5.  Body Weight Step ups 10X/leg

A6.  Lateral Lunges 10X/leg –

A7.  Rear Foot Elevated Split Squats 10X/eg

A8.  Lateral Skaters Bounds 10X/leg


Here’s a video tutorial of all 8 exercises:


Stay healthy and happy training!