Shut up and squat
Warm up: jogging
Intervals - running 20 sek / jogging/walking 30sek
10 times x2
Squat party
- 50 pile squat
- 50 jump squat
- 50 hindu squat
- 50 sumo squat
- 50 split squat
- 50 jumping lunges
Repeat 3 rounds
Abs 9 min
Min 1,4 & 7: reverse slow situp (vertebra by vertebra)
Min 2,5 & 8: crunches (Keep the lumbar at the ground, lift shoulders)
Min 3,6 & 9: plank (pull in your belly button. keep a straight position. If you not can do all time on your toes, continue on your knees.
Pile squat - feet pointing outwards
Jumping squat
Hindu squat - stand with your legs in shoulder width, touch your heels with your hands
Sumo squat - toes pointed forward
Split squat - never let yout front knee cross your front foot.
Jumping lunges - With control and straight posture.
If you did the whole squat program you can proudley say you have done 900 squat. Your butt will be soo happy (sore) tomorrow ;)
