AÂ FIT30 EXERCISE
Squat Thrusts
Squat Thrusts, also known as burpees without the jump, are a full-body exercise that combines a squat, plank, and standing position. This dynamic movement targets multiple muscle groups and provides cardiovascular benefits.
HOWÂ TO
How do I do Squat Thrusts?
- Stand with your feet shoulder-width apart and your arms at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back. Place your hands on the floor in front of you.
- Jump both feet back simultaneously (or step one foot back at a time) into a plank position. Maintain a straight line from head to heels.
- Hold the plank position for a moment, engaging your core muscles and keeping your body in a straight line.
- Jump both feet back toward your hands (or step one foot at a time) into the squat position.
- Stand up by extending your hips and knees. Reach your arms overhead if desired.
- Perform the movement continuously, moving between the squat, plank, and standing positions.
TIPS
What are some tips for Squat Thrusts?
- Keep your core muscles engaged throughout the exercise to stabilize your spine and protect your lower back.
- Perform each phase of the exercise with control to maximize muscle engagement and reduce the risk of injury.
- If jumping, land softly to minimize impact on your joints. Bend your knees as you land.
- Adjust the intensity by either jumping or stepping back and forward based on your fitness level.
- Coordinate your breathing with the movements. Inhale during the squat, exhale in the plank, and inhale as you return to the squat.
MODIFICATIONS
How do I modify Squat Thrusts?
Easier
- Perform the exercise at a slower pace to maintain control and reduce impact.
- Place your hands on an elevated surface (e.g., a bench or step) to reduce the distance between the plank and squat positions.
Harder
- Add a push-up in the plank position for an additional upper body challenge.
- Perform with light ankle and/or wrist weights.
What are the benefits of Squat Thrusts?
Endurance
Full-Body Strength
Functional Movement
A row30 workout
Horse Power
Complete 4 Rounds In 27:00
- Row (2:00)
- Rest (0:30)
- Calf Raises (0:20)
- Rest (0:10)
- Row (2:00)
- Rest (0:30)
- Bodyweight Squat Hold (0:20)
- Squat Thrusts (0:10)
- Rest (1:00)
Free
A jump30 workout
Dragon's Den
Complete 4 Rounds In 28:20
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 20 Rest (0:20)
- 15 Squat Thrusts (0:15)
- 15 Rest (0:15)
- 15 Mountain Climbers (0:15)
- 15 Rest (0:15)
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 20 Rest (0:20)
- 20 Squat Thrusts (0:00)
- 15 Rest (0:15)
- 20 Mountain Climbers (0:20)
- 15 Rest (0:15)
- 15 Freestyle Jump (0:15)
- 15 Boxer Step (0:15)
- 25 Rest (0:25)
- 15 Squat Thrusts (0:15)
- 15 Rest (0:15)
- 25 High Plank (0:25)
- Rest (1:00)
Free