* Sprint 100 meters, Walk 100 meters, 10 rounds. * Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds. * spend a total of 3 minutes in a handstand. * 10 vertical jumps, run 400 meters, 5 rounds. * 10 push-ups 10 squats 10 sit ups 10 rounds. * 100 burpies for time.* Run 1 mile for time. * 10 air squats every 1 minute of your 1 mile run. * 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time. * 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. * handstand 30 seconds and 20 air squats, 5 rounds. * Run 1 mile, lunging 30 steps every 1 minute. * 10 push-ups 100M dash 10x.* Tabata squats. * Handstand 30 seconds and 10 squats, 8 rounds. * 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
* Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one. * Run 1 mile for time.* 10 push ups 10 air squats and 10 sit ups, 6 rounds for time. If you are using the headstand do not stay over a minute at a time. * Spend a total of 5 minutes in a handstand, or headstand. * Invisible Fran…21-15-9 of air squats and push ups for time. * Walk 100 meters on your hands, even if it is 2 meters at a time.
* 5 push ups 5 squats 5 sit ups, 20 rounds. * 10 Handstand push ups and a 200m run 3 rounds. * Sprint 200m and do 25 push ups, 3 rounds. * 200 air squats for time.* “Susan” Run 200m 10 squats 10 push ups 5 rounds.
* 10 push-ups 10 sit ups 10 squats – 10 rounds. Whether you're at home or in the gym, various bodyweight squats are easy to crank out sans equipment-and are a great way to build baseline strength before loading on the weights.Jack Haire, ISSA Certified Trainer, USA Swim Coach, Pose Level 1 Run Certified, USA Weightlifting Sport Performance Certified. After you've finished all of your movements, repeat twice more from the top for a total of three rounds. For each move, do the indicated number of reps, then continue to the next exercise, resting only as needed. 30 Types Of Squats For A Killer Lower-Body WorkoutĮquipment: None ( dumbbells or kettlebells, resistance bands, and box, optional as desired) And those strengthened muscles, ligaments, and tendons could help you to avoid injury, she notes.īelow, choose from a whopping 30 squat variations to create a 15-minute lower-body routine, each with step-by-step instructions from Lampa. Plus, they can help strengthen your ligaments and tendons, according to Lampa. These squat variations actually strengthen pretty much every muscle in your lower body, including your quads, hamstrings, and calves. She has a degree in nutrition and exercise sciences and is also the founder and creator of the Training with T app and Move Better program. Meet the expert: Tatiana Lampa, CPT, is a certified personal trainer and corrective exercise specialist. That’s important, since it’s common for people to have one side that’s stronger than the other, she explains. Single-leg variations, she adds, can help you to make sure that your body is balanced. By incorporating different squats in your regimen, you'll be able to target different muscles, according to personal trainer and corrective exercise specialist Tatiana Lampa, CPT. Luckily, there are plenty of squat variations out there-so you won’t be getting bored any time soon. It just so happens that they can help sculpt the lower-body of your wildest dreams. Squats are a total staple in butt and leg workouts.