🍑 10 Minute Squat Challenge!

10 Minute Squat Challenge is fun little lower body finisher workout from Heather Robertson. As the title indicates you get 10 minutes of non-stop squat variations. I used this as a finisher this morning after another tough (and longer) lower body workout (Naomi Joy‘s Lower Body Workout at Home) and this did a great job finishing off my lower body. It was a lot of fun, too. The workout is done interval style. Each exercise is done for 30 seconds with no rest/recoveries. Though you are moving practically non-stop, 30 seconds isn’t that long to do a body weight exercise so the time goes by fast. There is a timer in the lower right hand corner of the screen counting down your intervals. When there is 10 seconds left of an exercise, a little video appears in the upper right hand corner of the screen previewing the next exercise.

10 Minute Squat Challenge is 13:15 seconds; 30 second intro, no warm up and 1:30 minute stretch. Equipment: a fitness mat for the stretch. Heather suggests adding dumbbells or a booty band if you need more resistance.

  1. Basic squats
  2. Sumo squats
  3. Squat & twist (with hands behind head, squat and when you stand, raise one knee bringing opposite elbow to knee, alternate sides)
  4. In & out squats (step out squats: one narrow squat + step out into a wider squat + one narrow squat + step out to wider squat on other side)
  5. Squat & kick (one squat + one front kick, alternate legs when kicking)
  6. Squat & lunge (one squat + one reverse lunge, alternate legs when lunging)
  7. Leap frog (stand with legs wide, squat and tap fingers on floor, when you stand, raise onto toes while also raising arms overhead)
  8. Squat toe taps (lower into squat and hold isometrically, alternate tapping leg out to side)
  9. Squat hold (hold chair pose isometrically)
  10. Squat jump & jacks (one squat jump + one jumping jack)
  11. 30 second rest
  12. Repeat #1-10

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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