If you’re a serial leg day skipper who favours working on your ‘mirror’ muscles over functional training, you’re missing a few major tricks.
Squats aren’t just a total body-builder that can add thickness to your upper back and build your core, they are also a massive energy-sapper, helping you to smash that coveted calorie deficit (or sink a few more beers without any deleterious effects on your waistline).
Our ‘Squatters Rights’ workout, below, challenges you to build bigger, stronger pins whilst also obliterating calories and fostering an indomitable work capacity.
You’re going to start with an empty barbell. Working every minute on the minute (EMOM), you’ll perform five squats, followed by eight burpees. Each new minute that elapses you’re going to add an additional 5kg to the bar. The workout ends when you can no longer perform all five reps with solid form, or you give up. Quite literally, go heavy or go home.
1. Front Squat x 5
With your feet at shoulder width, clean a barbell onto your shoulders or take it out of a rack. Lift your elbows high to secure the bar on your shoulders (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position. Begin with an empty bar and add a total of 5kg each minute.
2. Burpee x 8
Rack your bar, step back and immediately squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on your head (B)
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