Upside Down Squat-a-thon Workout est 22 min
2013
For this squat workout there are 3 parts. The first and third are a squat based time challenge in which you go through a sequence of 3 different squat exercises and do 5 rounds as quickly as you can. You will feel the leg burn at the end of each and especially after the squat pulses. Between the two time challenges there is a 12 minute set of intervals, which provides a break from the squats and changes it up with other fun bodyweight exercises. These are arranged so that you change positions between each exercise: from a crab exercise facing up to a walk out facing down, table makers up, burpees down. I was thinking of balance and yoga and how you do a pose on each opposite side. This part is quick and active to boost the metabolism, as well as build core and functional strength.
Upside Down Squat-a-thon Workout
Workout Breakdown
Part 1 – Time Challenge
Do this sequence 5 times:
10 Dynamic Squats
10 Regular Squats
10 Pulse Squats
Part 2 – 12 min of Intervals
Set your timer for 16 rounds of 10 seconds rest and 35 seconds work and do the following 4 exercises 4 times each:
Crab Toe Touch
Walk Out to Push Up
Table Makers
Burpees
Part 3 – same as Part 1
Workout on Video
My Reps
Part 1 – took me 4 minutes and 38 seconds
Part 2:
Crab Toe Touch – 28, 29, 29, 29
Walk Out to Push Up – 5, 5, 4, 4
Table Makers – 11, 12, 12, 11
Burpees – 6, 5, 6, 5
Part 3 – took me 4 minutes and 30 seconds
Exercise Descriptions
From standing, jump legs out and squat down simultaneously touching ground with fingers while in squat, then jump feet back in and stand up.
Stand with legs shoulder width apart and squat down so that thighs are parallel with ground and then come back up to standing. Throughout the movement keep weight on the heel of the foot. Make sure that your knee never goes beyond toe. Most of your weight will be in back, so lean forward or reach out arms to counter the weight.
Stand with legs shoulder width apart and go down into a squat position with thighs parallel to ground and from this position do little squats pulsing body up and down holding the squat position for set time or number of reps, and then come back up to standing. Make sure that weight is on mainly placed on the heel of the foot and that your knees do not extend beyond your toes.
Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.
From standing bend over at hips so hands touch floor and walk hands out to plank position, do a push up and then walk arms back in, stand up and repeat.
Sit on floor with legs straight out in front of you and hands palm down on ground by your hips. Now bend your knees and place feet flat on floor and push your body up with weight in hands to form a table position with body, facing up. Squeeze butt and push feet into the ground. Then release and come back keeping your body and butt off of the floor, with your weight in arms, push your lower back/butt back. This is one rep. Continue doing these movements alternating coming up to table position and then bringing seated body back and hips back.
Standing with feet hip width apart, squat down and place hands on ground in front of you, jump legs back into plank position, do a push up, jump legs back in and jump up in the air.
