Boy oh boy have I got a workout for you! I think we can all agree that squats suck in the best way possible, especially if you add a jump or a pulse with the squat. So why do we squat anyway? For our butts. Yes, we squat for the love of our butts, and for our quads and calves and abs too. Yep, as long as you’re squeezing your core (which you should be!!), squats work your entire body! See..they’re not so bad after all.
This workout requires NO EQUIPMENT, so feel free to do it in the comfort of your own home. ..unless you have a puppy, then you should probably go to the gym. Guess who made that mistake? I set my alarm Tuesday night and woke up extra early Wednesday, but I didn’t want to face the cold so I decided I could just do this workout in my living room while Layla was asleep in the bedroom.
I formatted this workout as a tabata style (can’t help it….love tabatas), meaning there are 8 total rounds. Four rounds in and what do I hear? WIMPERING. What a baby. So I had to let her out and then feed her and then I waited for her to fall back asleep. As soon as she was ‘asleep’ I started the workout back up again. Ten seconds later and this happened…
She attacked me [with kisses]! I couldn’t believe it. I tried to tell her that I only had 10 or so minutes left in my workout but she wasn’t hearing it. I then put her in her crate and completed the last four sets with her barking/wimpering at me. This is real life people.. Hopefully you do not run into the same problem.
Squat jump: Start in a squat position and, using your legs, push yourself off the ground into a jump. Be sure to jump high enough so that you can point your feet at the top. That way, you’re working your calf muscles as well.
Squat side kick: From a squat position, balance on your left leg and kick your right leg out to the side and the quickly return it to the squat position. Do all right leg kicks for one round and then for the next round do all left leg kicks while balancing on your right leg.
Squat jacks: Get into a squat position and then, remaining down low, jump out and then back in. Essentially, you will be doing jumping jacks but with your legs bent the entire time. Repeat this motion for the full 20 seconds.
180° squat jump: Get into a squat position. Jump up and turn your body half way around (180°). Repeat those jumps back and forth, so the one jump your should be facing forward and the next jump you should be facing backward.
Alternating lunge jump: Start in a forward lunge position with your right leg front and your left leg back. Quickly jump up and switch your back leg and front leg (so now your left leg is in front and your right leg in back). Use your legs as momentum and your abs to help you balance.
Half burpee+squat: Get into an upward plank position. From there, jump your legs in closer to your hands. Then, jump up into a squat position and then quickly jump back into the upward plank position to start the move from the beginning. This should be one smooth move. So, ultimately you’ll be doing a half burpee and then immediately jumping into a squat position.
Q: Have you been working out at home or at the gym lately? Least favorite type of squat?