March madness may be over for NP WWW for another year, but with all that hard work comes the sweet taste of victory for one lucky move. This year, the title of Best Move In The World goes to the one and only SQUAT!!!! So it’s time to Salute Your Squats!
So, in order to properly celebrate, clearly we need a workout that’s all about the Squat!!! So we hope you enjoy this one we’re calling Salute Your Squats!!
The Salute Your Squats Workout!
For this one, you’re going to need a little bit of space. If the weather is nice outside, think about maybe finding a nice spot outside but you can easily do this in an indoor space as well.
Once you secure your location, you’ll need a point A and a point B. You’ll be traveling back and forth between the two spaces so don’t be afraid to put in a little distance. For example, if you’re inside a place with stairs, you could have one upstairs and one downstairs, or they could be on opposite sides of a field at a track. . .find what feels fun and exciting for YOU!!!
We have 8 different squat variations for you. We definitely recommend writing them down at each location so that you don’t have to struggle to try and remember them. You’ll be doing them in pairs (so that means 4 rounds total).
The workout is simple. Start by setting a time goal. Make it long enough to be a challenge. It’s going to vary depending on how long travel between the two spots will take you. 6-8 minutes should be plenty. Then you’ll go back and forth between the two spots. At each spot you’ll do 10 reps of the squat variations, one at point A and the other at point B. Take a few minutes rest between each round (grab a drink of water or a stretch) before taking on the next pair. Then repeat!!
Sounds fun, right?? You can even team up with a buddy to trade high fives with while your traveling between points!! So, are you ready! Let’s GOOOOOOO!
Salute Your Squats. . .The Line Up
Round 1
Plie’ Squat
Air Squat
Round 2
Heel Raise Squat
Isometric Squat
Round 3
Pulse Squat
Overhead Squat
Round 4
180 Squats
Sumo Squats
Feeling the Burn-out?
Now it’s time for the BURNOUT!! You’re going to hit play on the above song and then it’s really really simple. When you hear the word “down” you squat down (any variation you like) and when you hear “up” you come back up to standing. Hold whatever position you’re in until you hear the other instruction. You’ve got this!!
And there you go! Salute your squats and get to love them because they’ll be part of every PR Day until this time next year!
Need a little Hype to get you through this workout? Check out the playlist below and have a great Fully Virtual Friday!!
