Squats build big legs, there’s no doubt about it. But they also start a hormonal chain-reaction in your body, firing up your muscle building machinery for lean muscle gains. Throw in a conditioning ‘forfeit’ and you’ve got a recipe for a quick-fire squat day that builds, burns and strengthens your mental grit in the process.
You’re going to be working in a chipper format, attempting to work through 100 reps of squats as quickly as possible, resting only as needed to ensure your form and tempo is impeccable. The caveat? Every time you have to put down the weights you’re going to perform 10 burpees. So, it boils down to how quickly (and in how few burpees) you hit the century mark.
‘This one’s all about forcing your hand,” says Men’s Health fitness editor Andrew Tracey. “You might not want to squeeze out one or two more, but when it means 20-30 less burpees by the end of the workout, you’ll find those reps!’
Don’t cheat yourself here. Pick a weight that you could do no more than 20 reps under extreme duress. Same with your rest - once you’ve hit those burpees, get back under the bar, if you’re taking longer than a minute grabbing a drink and scrolling socials, you’re going to lose the intended stimulus.
If you complete this workout in fewer than 5 sets, your bar is to light,” says Tracey. “Up your game next time.”
1) Front Squat x 100
Start each rep from the floor to increase the difficulty, clean the bar onto your shoulders, lift your elbows high to secure the bar across your shoulders (A). Then push your hips back and down, bending your knees to lower your body until your thighs pass parallel to the floor (B). Stand back explosively to the start position and repeat.
2) Burpee x 10
As soon as you lose form, focus or the will to carry on, drop the bar and hit the deck. Assume a press-up position (A). Lower your chest to the ground, pause then push away explosively, (B) hop your legs back in and jump into the air explosively. Land and repeat.
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