Squat Challenge 🍑

Squat Challenge is a fun little lower body finisher workout from Heather Robertson. There is only one rest/recovery halfway through and that is it. Heather works your lower body with no breaks. It made up of body weight strength exercises plus some plyometrics. Heather fried her own legs by the end of this little workout. The very last time we do squat jumps Heather had to take a few very short breaks! After holding chair pose for 30 seconds, squat jumps do burn! I used this as a finisher after doing a total body strength workout. This workout has no warm up, so it works perfectly as an add on workout since you are already warmed up from whatever workout you just came from. And Heather gives you a very nice lower body stretch at the end.

Squat Challenge is 13:02 minutes; 30 second intro, no warm up and 2 minute stretch. Equipment: fitness mat. Each exercise is done for 30 seconds with no rest/recoveries between exercises. There is a timer in the lower right hand corner of the screen counting own each interval. When there is 10 seconds left of an exercise, a video appears in the upper right hand corner of the screen, previewing the next exercise.

  1. Air squat
  2. In & out squat (stand with legs hip width apart, squat then step out to side and lower into a wide leg squat, step foot back and squat again, step other foot out and lower into a wide leg squat)
  3. Sumo squat (legs are wide and toes turned out)
  4. Sumo pulses (remain at bottom of sumo squat and pulse downward)
  5. Jump squat & jack (alternate one jumping jack with one jump squat)
  6. Squat toe taps (lower into squat and hold isometrically, alternate tapping one foot out to side)
  7. Curtsy & squat (alternating curtsy lunges with a squat between each side)
  8. Hold squat (hold chair pose isometrically)
  9. Jump squat
  10. 30 second rest
  11. Repeat #1-9

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


2 thoughts on “Squat Challenge 🍑

  1. Happy Monday!

    I saw this one and have it planned as an add-on later this week, so I’m glad you did it already and I know what I’m in for … ☺️

    As mentioned previously, I am starting your Iron rotation as well today. I did my best to lift as heavy as I could with good form. For example, I started the first circuit with 25lb dumbbells but had to drop to 22lb for the last 2x through. So, my goal at the end is to be able to use 25lb for all 3x through. I made similar goals for the other exercises. 😁

    Question for you. I know you answered this before but it was way back when I was doing Cathe exclusively. When you are doing cardio and weights on the same day and in the same session, which do you do first?


    1. I always do strength training before cardio. I want all of my energy devoted to strength training and cardio will deplete me. Here is a short a by T-article Nation about it that summarizes my reasons: https://www.t-nation.com/training/tip-is-cardio-best-before-or-after-lifting/ With that said, I do enjoy cardio + strength workouts but I also recognize that I cannot use those workouts for strength/muscle building. I categorize them as maintenance/endurance workouts. Which is why, for my purposes, Heather’s workouts are not for strength/muscle building. Caroline is my go-to for that now. But I also like rotating things. For instance, I finished Iron Series a few weeks ago and devoted the next few weeks to endurance workouts and now I am back to strength, but for a longer period of time. Kind of like the phases of Cathe’s STS.


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