Tuesday 11 January 2022

Workout Plan: Basics – Squats

Objective: Improve lower body strength, muscle hypertrophy, and overall fitness with a workout focused on various squatting movements.

Duration: Approx. 60 minutes per session

Equipment needed:

• Barbell and weights for front squat, back squat, and thruster
• Kettlebell or dumbbell for goblet squats
• Weight plate for walking lunges

Basics – Squats Warm-up

(Approx. 10-15 minutes)

1. 400m run

Then, perform 3 rounds of the following exercises, without resting between exercises:

2. 2 Walkouts
3. 3/3 Hip openers
4. 5 Squats
5. 10 Alternating lunges

Part A: Basics – Squat (20 minutes)

Measure: Kilograms

Spend 20 minutes practicing and refining the following squatting movements:

1. Air squat
2. Front squat
3. Back squat
4. Thruster

*Note: Focus on proper form and technique, gradually increasing weight as you become more comfortable with each movement.

Part B: 18-minute AMRAP (As Many Rounds As Possible)

Perform the following exercises for 18 minutes, completing as many rounds as possible:

1. Hill run
2. 20 Goblet squats (using a kettlebell or dumbbell)
3. 2 Lengths walking lunges with a weight plate

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your quads, hamstrings, glutes, calves, hip flexors, and lower back muscles.

Muscle Groups

The Basics – Squats workout primarily targets the lower body muscles, focusing on the legs and glutes, while also incorporating some full-body exercises. The main muscle groups targeted include:

1. Warm-up:
   • The warm-up focuses on engaging the lower body muscles, including the quads, hamstrings, glutes, hip flexors, and calves, while also incorporating light cardiovascular activity.
2. Part A: Basics – Squat (20 minutes)
   • Air squat: This exercise primarily targets the quads, hamstrings, and glutes.
   • Front squat: This compound exercise targets the quads, hamstrings, glutes, and to some extent, the core muscles for stability.
   • Back squat: This compound exercise targets the quads, hamstrings, glutes, and lower back, with secondary engagement of the core muscles for stability.
   • Thruster: This full-body exercise targets the quads, hamstrings, glutes, shoulders, and triceps, while also engaging the core muscles for stability.
3. Part B: 18-minute AMRAP
   • Hill run: This exercise primarily targets the cardiovascular system while engaging the lower body muscles, such as the quads, hamstrings, glutes, and calves.
   • Goblet squats: This exercise primarily targets the quads, hamstrings, and glutes, with secondary engagement of the core muscles for stability.
   • Walking lunges with a weight plate: This exercise targets the quads, hamstrings, glutes, and hip flexors, while also engaging the core muscles for stability.

In summary, the Basics – Squats workout primarily targets the lower body muscles, including the quads, hamstrings, and glutes, while also incorporating some full-body exercises for a well-rounded workout.