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this is Fitness Blender 100 rep squat
challenge in this workout we're going be
going through 10 different squat
variations for 10 repetitions each
giving us a total of 100 repetitions now
this routine doesn't require any
equipment but if you want to make it
harder you can always add extra weight
we also have not included a warm-up or a
cool down so you want to make sure you
get those in on your own all right so
assuming you've gotten your warm-up done
let's go ahead and get started with that
first exercise which is going to be a
basic squat we doing 10
repetitions let's go ahead and get
ready and begin get a nice deep squat
keep that back perfectly flat the entire
time you want to focus on trying to get
those hips down as low as you can as low
as as comfortable for that knee so the
main goal is to try to get those hips at
least to knee height if you can drop
those hips even lower than that just
making sure that back stays nice and
flat you want to try to mimic the angle
off of your shin with the angle of your
chest to make sure you're getting a nice
clean squat try not to lean too far into
your heel and definitely try not to lean
too far onto your toe you want to make
sure that that weight is pretty even
between that toe and that heel and this
is your last repetition right here go
ahead and let that one relax let's move
on to our next squat variation which is
going to be a paa squat this one you
want those feet pointing in opposite
directions rolling those hips open as
much as you can let's go ahead and get
ready and start up again feet in
opposite directions squatting down as
low as it's comfortable you're going to
feel like you have a pretty limited
range of motion here especially
depending on how flexible that inside
thigh is as well as that hamstring so
you want to make sure you're trying to
get those knees pointing in as close to
opposite directions as it's comfortable
for that knee and for that hip again
keep that back perfectly straight up and
down trying to get those hips down as
low as as comfortable just keep those
lungs open keep that repetition going
nice and slow under
control almost done just two more
repetitions nice deep squat
one
more and let it relax good job let's go
and move on to our next variation which
is going to be a squat with a side leg
raise go ahead and get
ready and start up a traditional squat
nice and low again trying to get those
hips to knee height or lower every
single time you come up from that squat
you're going to bring one leg up and out
to the side as high as you can without
tipping your body over sideways you want
to try to keep that torso perfect
straight up and down just make sure
you're alternating every single
repetition just keep that motion going
again nice deep squat keep those lungs
open nice flat back we have just one
more on each
side your last one right
here and let it relax good job let's
move to our next one which is going to
be a roundabout squat just start with
those feet about shoulder width apart
just like you would for a traditional
squat go ahead and get
ready and start up you're going to drop
down to the to the right up across the
left stop at the center reverse that
direction back around the other side so
you want to try to get that same depth
like you would with a regular squats you
want those hips nice and low but you
want to get as much motion as you can
from left to right as possible so really
kick those hips off to left as you drop
down up across the right and then
reverse it down to the right up across
the left as you come back just keep
alternating back and forth keep that
back nice and flat again focusing on try
to getting a nice deep squat the entire
time almost done
done one more back around the other
side and let it relax let's go and move
on to our next which is going to be a
squat with a reverse leg
lift go ahead and get
ready and begin all right starting off
for that traditional squat again just
like we've done before just adding that
different motion lifting that leg back
behind you instead of off to the side or
just doing a traditional squat now every
single time you drop down it's just like
I said like a traditional squat keep
that back flat getting as low as you
possibly can when you come up one leg
comes up back behind you nice tight
squeeze on that butt bring it back down
another Squat and then up with the
opposite leg just keep alternating back
and forth again focus on keeping that
back nice and flat don't lean forward
when you lift that leg up back behind
you you want to try to keep that torso
as straight up and down as you can just
two more
repetitions one more on the other
side and let it relax good job let's
move on to to the next we're going to be
doing a triple dip squat so we're doing
three pulses at the bottom of the
squat go ahead and get
ready and start up nice deep squat just
a regular traditional squat but pausing
at the bottom doing three pulses at the
very bottom of that range of motion just
about 3 to 4 inches in depth then right
back up to a standing position before
you drop right back down in that squat
again now again you're trying to get
those hips as low as you possibly can
and you only want to pulse at the bottom
range of that motion so you don't want
to pulse in the middle you want to make
sure your hips are as low as you
possibly can the entire time keep that
back nice and flat keeping those lungs
open make sure you don't hold your
breath now as you start getting tired
with this one you're going to want to
start limiting that range of motion and
doing that pulse a lot higher keep
concentrating on forcing yourself to get
down as low as you can that's what's
going to get you the most out of this
that's what's going to get you the most
muscle development and toning out of
this and get that butt really nice and
round so keep yourself down there as low
as you can now we have just one more
repetition to
go and relax good job let's go and move
on to the next exercise which is going
to be a sumo squat plus a high kick now
at this one you want to try to keep
those feet about twice shoulder width
apart those toes point off about a 45°
angle let's go ahead and start up get
those feet out nice and wide turn those
toes off nice big deep Squat and then
you can bring one leg up and over top
nice big circular motion right back down
the place where you picked it up from
nice big deep squat again then back up
and and over now as you do this your
feet are going to start wandering back
in towards each other try to keep those
feet really nice and far apart it'll
make that outside thigh and that inside
thigh have to work a lot more as well as
focusing on those glute muscles those
butt muscles in a different way than a
traditional squat so try to keep those
knees out nice and wide it's your last
one and let it relax all right let's go
and move on to our next exercise which
will be a side
Squat and go ahead and get ready
and begin so step off to the side nice
deep squat down between those knees try
to get those hips nice and low The Wider
you step the harder it's going to be on
those legs the more development you're
going to get out of that glute muscle
that butt muscle as well as the more
effort you're going to get out of those
outside thighs so the wider you step the
more you're going to have to challenge
those muscles so try to get as wide as
you can you only have a couple
repetitions
left one more back over the other
side and let it relax good job let's
move on to our next which is a double
dip ski squat so those feet are going to
be really nice and close together two
pulses at the bottom let's go ahead and
get
ready and begin those feet just about
two to three inches apart you're going
to drop down keep those knees straight
in line with that foot make sure your
knees don't kick off to the side or tuck
in you want to keep them right over top
of that foot nice deep squat try to get
those hips down as low as you can just
like a regular squat you're trying to
get those hips to at least knee height
or lower if you can as long as it's
comfortable on that knee and that hip
hip again keep that back nice and flat
you're doing that pulse at the bottom 2
to 4 in in depth trying to do it only at
the very bottom of that range of motion
now just keep it going a little bit
longer you only have two more
repetitions one more keep that pulse
nice and low and let it relax nicely
done all right let's go ahead and move
on to our last exercise of this routine
which is going to be a jump squat we're
going to end off with a hard one let's
go ahead and get
ready and start up nice deep squat jump
as hard as you can drop right back into
a squat again and then jump again as
quickly as you can make sure you get a
nice slow recoil down into that squat
get as low as you can before you jump as
hard as possible the lower you go the
more strength development the more
muscle development you're get in that
butt so the rounder it's going to get
almost
done and let it relax good job this
workout is complete
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