Workout 170 - Are You Doing Squat?

Squats are the theme of our workouts this week.  A few months back, the Wednesday Wisdom discussed the benefits and proper form of a squat.  Click here (Do you know squat?) to read/review this great info (with pictures) again!!  Proper form is EVERYTHING when seeking results with squatting exercises.

This workout is designed to be most effective when performed 3 times a week on non-consecutive days.

Equipment Needed:  Weights (or weighted object)

Warm-up: (1minute each exercise)

jog in place
walkout pushups
quadruped 
gate swings
side shuffle


complete 1 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 1 - 30 secs of each exercise
squat press
plank rows
bicycle crunches


complete 2 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 2 - 30 secs of each exercise
side squats
dips
reclined knee-ins


complete 3 round and rest for 30 secs and repeat this pattern for 3 total rounds then move on

Round 3 - 30 secs of each exercise
side plank dips (30 sec each side)
squat curls
plank to pushup

walk for 3-5 minutes and stretch for cool down

For a more challenging workout, extend the intervals to 45 sec OR add more rounds up to 5