New Year, New Me Squat Workout

Looking for a little inspiration to your New Year’s fitness plan? I challenge you to try this workout! I wrote it specifically to be high-intensity and quick to complete. The main point of this workout is to finish it as quickly as possible and to time yourself. This way, you have a time to beat next time around (once your legs no longer feel like Jell-O and you regain feeling in your rock-hard lower back). Here’s how it goes:

Warmup:

Start with some light cardio - whatever it takes to loosen up your legs, hips, and midsection

Bike - 3 minutes

Deep body squats - 3 sets of 10

Stretch anything still tight and shake it out

Here comes the fun part… Start the timer.

You’re going to pick a weight to back squat for 100 reps… the reps should looks something like this: 25, 20, 20, 35.

If you like being told what weight to use, I say try 135 lbs. If you’re a beginner or that sounds too heavy, stick with a weight that works for you - even if it is just your own body weight. 

Rule #1: every time you run out of breath and have to pause for more than 5 seconds at the top, rack the weight - you earned yourself a “rest set.” Every time you have to set the weight down, you must do a set of 10 burpees and 10 hanging knee raises. Catch your breath and get back under the bar. The clock is still ticking. Once you’ve reached 100 reps, complete one more rest set then stop the time. How long did you take? Write down your time. Can you beat it next time? 10-15 minutes is a pretty decent goal.

The hard part is over, but the workout is not. Go ahead and take a 5 minute break and walk around. Grab a drink. It’s time for the bonus round. You’re about to lunge 200 meters. That’s 100 lunges per leg. I split it up into 4 sets of 25 lunges each leg. Take your time and practice good form. Did you finish? How many lunges did you do before taking a break? Write it down. Can you beat that number next time?

One last movement for all the overachievers. Flutter kicks. Lay on your back, arms at your side, crunch up slightly and raise your legs so that the only thing on the ground is your butt. Point your toes and kick them as quickly as you can like you’re swimming. Faster! Your hip flexors will be screaming, your abs will tighten up, and your quads will be giving up on you, but this is your last workout so go all out. Complete your reps in the following fashion with minimal rest periods in between: 50 (each leg), 40, 30, 20, 10. Done! No more. Congratulations! Be sure to write down all your numbers so you have a goal to surpass next time. Now cool down, keep moving around for the next half hour, stretch as needed, then go be productive.

2024 is your year. Stay motivated and stay educated. Contact me if you need any help along the way.

TJ Williamson, DC MS CSCS