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Intense Workout

You Don’t Know Squat!

Intense   42 minutes

Target Areas: Lower Body

Equipment: Barbell, Dumbbells, Box or Step, Kettlebells, Cable Pulley Machine, BOSU, Full Gym - Other

Neale Davis
 		    Added by Personal Trainer Neale Davis
You Don’t Know Squat!
Tags
Full Gym Workouts Lower Body Workouts Barbell Workouts Dumbbell Workouts Box / Step Workouts Kettlebell Workouts Cable Pulley Machine Workouts Bosu Ball Workouts Other Gym Equipment Workouts
Description

This squat heavy leg workout will build your quads and tone your glutes where you’ll have lean legs and your glutes will be looking pretty peachy in no time.

Exercises

Set 1: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Transition
Transition
5 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Rest
Rest
10 seconds

Set 2: 3 rounds
Barbell Squats
Barbell Squats
20 seconds
Transition
Transition
15 seconds
Barbell Sumo Squat
Barbell Sumo Squat
20 seconds
Transition
Transition
15 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
20 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
20 seconds
Rest
Rest
1 minute

Set 3: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Transition
Transition
5 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Rest
Rest
15 seconds

Set 4: 3 rounds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
20 seconds
Transition
Transition
10 seconds
Cossack Squat
Cossack Squat
20 seconds
Transition
Transition
10 seconds
Stand up tall without leaning over and repeat.
Sumo Squats with Kettlebell
20 seconds
Transition
Transition
10 seconds
Cable Squats
Cable Squats
20 seconds
Transition
Transition
10 seconds
Dumbbell Hack Squat
Dumbbell Hack Squat
20 seconds
Rest
Rest
1 minute

Set 5: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Transition
Transition
5 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Rest
Rest
15 seconds

Set 6: 3 rounds
BOSU Squats
BOSU Squats
20 seconds
Transition
Transition
10 seconds
Narrow Squats
Narrow Squats
20 seconds
Transition
Transition
10 seconds
Squat Pulses
Squat Pulses
20 seconds
Transition
Transition
5 seconds
Suitcase Squats
Suitcase Squats
20 seconds
Transition
Transition
5 seconds
Suitcase Squats
Suitcase Squats
20 seconds
Rest
Rest
1 minute

Set 7: 1 round
Left Quad Stretch
Left Quad Stretch
15 seconds
Transition
Transition
5 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Rest
Rest
10 seconds

Set 8: 3 rounds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
20 seconds
Transition
Transition
10 seconds
Pop Squats
Pop Squats
20 seconds
Transition
Transition
10 seconds
Kettlebell Jump Squats
Kettlebell Jump Squats
20 seconds
Transition
Transition
10 seconds
Pop right back up to the start position and repeat.
Drop Squats
20 seconds
Transition
Transition
10 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
20 seconds
Rest
Rest
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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