QUICKIE WOD: SQUAT CHALLENGE

YOUR QUICKIE WOD: SQUAT CHALLENGE

WILL YOU STEP UP???

We will be performing Air Squats, which is a squat performed without added weights…your body provides the resistance.

The SQUAT is know as the King (or Queen) of all exercises.

Here’s a great demo (VIDEO) which shows you HOW.

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Okay, so WHAT’s the routine??? Here’s the simple layout….

SQUAT CHALLENGE:

THEY KNOW WHAT TIME IT IS!

10 Rounds Total

1 Minute Air Squats, 1 Minute Rest

Total Routine Time 20 min.

Score: Your score is equivalent to the set you performed the least amout of reps in.

To guage your endurance/pace, keep track of the number of squats you perform each round.

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It sounds so innocent, however it’s sure to strengthen your body, both physically and mentally!

The challenge is completing the routine with as much intensity as possible, throughout.

Don’t have 20 min? Scale this routine down to 5 rounds (10 min).

Actually, you may consider getting in the habit of adding in squats whenever you can squeeze ’em in…NO excuses 😉

Post comments and questions below….what do you think your score will be???

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

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3 Responses

  1. Got a comment from @marigoy (via Twitter)…

    “Tried the @NU_FiT Squat Challenge, while standing by the stove cooking dinner. Still laughing at myself!”

    Wow, now that’s a real multi-tasker for ya! Meal prep and WOD in the bag——> Luv it!
    ____________________________

    Here’s what my WOD(s) looked like…..

    WOD #1:

    80 min Tennis session
    *Outdoor tennis in the middle of January??? Yep, it was a little windy, but 41 degrees.
    ___________
    Off to Trader Joe’s for some essentials, while sipping on a custom NU-FiT Superfood Protein Shake (toasted almond flavor)…….what’s your fav protein?
    ___________

    WOD #2:

    10 min in the FIR Sauna, a light warmup and then…

    AIR SQUAT CHALLENGE!!!!!!!!! (10 rounds as above)
    I wanted measure my endurance/pace, so I kept track of the number of squats I performed each round:
    1. 53
    2. 56
    3. 56
    4. 52
    5. 49
    6. 49
    7. 54
    8. 44
    9. 44
    10. 46

    Score: 44
    Avg. squats per round: 50 (50.3 to be exact)

    *The last 15 reps of 10th set were slower than molasses, but I was pretty happy with the overall pace. My intensity was high throughout.

    AFTER PARTY

    Push Ups
    AMRAP (As many reps as possible) in 1 min
    score: 55 reps

    HOTEL LOBBY

    6 min jump rope

    TOTAL WORK TIME TODAY: 102 minutes
    It was another great day to sweat, right???

  2. That demo was crazy! Squats are so great for the lower body! I’ll have to give that one a try even though it might kill me!! Thanks for sharing 🙂

    Jen

  3. Wow, that’s a really nice read!

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