Circuit 16 - Squats, Squats, Squats! (Everybody)

 

A variety of different squat variations guaranteed to challenge your legs in different angles and help shape and tone the butt you want!

Circuit 16 - Squats, Squats, Squats!

What is a Squats, Squats, Squats!?

-You can’t spell ‘legendary’ without ‘leg day’ so we’ve got you a squat circuit that will work your leg muscles in different angles to build strength, endurance and power! After this workout, your toned legs will make you feel legendary.

  • 40 seconds of training
  • 20 seconds of recovery
  • AMRAP - As Many Reps As Possible
  • 1-4 sets (6-24 min) 

    Exercise 1: Angel of Death

    • Have feet slightly wider than shoulder width apart while holding a weight in front of your chest
    • Lower and hold a squat while keeping your back straight and thighs parallel to the floor
    • Orbit the weight around your head clockwise then back around counter clockwise while keeping your shoulders down and your head forward
    • Straighten your legs back up to starting position and repeat

    Exercise 2:  Bulgarian Split Squat 

    • Start in a lunge position with one foot elevated
    • Lower deeper into lunge by bending your front knee about 90 degrees and press through heels back up while keeping your back straight
    • Switch legs halfway
    • Hold a weight to make it more intense!

    Exercise 3: One Arm Clean and Squat 

    • Start at the bottom of a squat position with one weight in your hand
    • Straighten your legs and press through your heels
    • Curl the weight up to shoulder level, close to your face. Squat down and back up
    • Bring the weight down and return back to starting position
    • Repeat and switch arms halfway

    Exercise 4: Pistol Squat 

    • Start standing up shoulder width apart with one foot up in front of you
    • Squat down on one leg onto a chair while keeping your back straight
    • Straighten your legs with both feet on the ground back to starting position
    • Repeat and switch legs halfway

    Exercise 5: Sumo Squat 

    • Start in a wide stance with feet pointed out 45 degrees
    • Squat down low so your thighs are parallel to the floor while keeping your back straight
    • Push through your heels back up to starting position and repeat
    • Add weights to make it more intense!

    Exercise 6: Goblet Squat 

    • Stand tall with feet shoulder width apart while holding a weight in front of your chest, (could be a dog or not, as long as it’s makes you feel the burn)
    • Squat down low so your thighs are parallel to the ground while keeping your back straight
    • Push through your heels back up to starting position and repeat