Wednesday 05 April 2023

Workout Plan: Squat & Sweat

Purpose: To build leg strength and improve overall endurance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 10 scorpion tails
  • 10 straight leg sit ups
  • 5 yes-no squats
  • 10 kettlebell swings
  • 10 calf raises

Part A: 15RM Back Squats

Measure: Weight

Part B: Squat & Sweat

Measure: Rounds


Perform as many rounds as possible in the allotted time of:

  • 8/8 DB Hang Clean and Press (dumbbell exercise targeting legs, shoulders, and core)
  • 8 Burpee Over DB (compound exercise targeting legs, chest, and core)
  • 8 Headcutters (dumbbell exercise targeting legs and shoulders)
  • 8 Wall Walks (compound exercise targeting shoulders, chest, and core)
  • 400m run (cardiovascular exercise targeting legs and overall endurance)

Muscle Groups:

  • Legs: Back squats, DB hang clean and press, burpee over DB, and headcutters all target the major muscles in the legs, such as the quadriceps, hamstrings, and glutes.
  • Shoulders: DB hang clean and press and wall walks engage the shoulder muscles.
  • Chest and core: Burpee over DB and wall walks engage the chest and core muscles for stability and strength.

This workout plan targets leg strength and overall endurance. The combination of compound and isolation exercises ensures a well-rounded workout that targets major muscle groups in the legs, shoulders, chest, and core. It is an ideal workout plan for individuals who are looking to build leg strength and improve their overall fitness. The 15RM back squats will help build strength in the legs, while the AMRAP circuit will improve endurance and cardiovascular fitness.

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