This is a workout routine consisting of 10 different squat variations, each performed for 10 repetitions, totaling 100 reps. The routine does not include a warm-up or cool-down, and participants are encouraged to add weights for an extra challenge. The 10 squat variations are:
1. Basic Squat
2. Plié Squat
3. Squat with a side leg raise
4. Roundabout Squat
5. Squat with a reverse leg lift
6. Triple Dip Squat
7. Sumo Squat with a high kick
8. Side Squat
9. Double Dip Ski Squat
10. Jump Squat
Throughout the routine, participants are instructed to focus on proper form, engaging their core, and keeping their back straight. The goal is to work on strength development, muscle toning, and glute muscle engagement.
Here are the key facts extracted from the text:
1. The workout involves 10 different squat variations.
2. Each squat variation is done for 10 repetitions.
3. The total number of repetitions in the workout is 100.
4. No equipment is required for the workout.
5. Adding extra weight can make the workout harder.
6. A warm-up and cool-down are not included in the workout.
7. The first exercise is a basic squat.
8. In the squat, the goal is to get the hips to at least knee height.
9. The second exercise is a plie squat.
10. In the plie squat, the feet point in opposite directions.
11. The third exercise is a squat with a side leg raise.
12. In the squat with a side leg raise, one leg is raised out to the side.
13. The fourth exercise is a roundabout squat.
14. In the roundabout squat, the movement goes from left to right.
15. The fifth exercise is a squat with a reverse leg lift.
16. In the squat with a reverse leg lift, the leg is lifted back behind the body.
17. The sixth exercise is a triple dip squat.
18. In the triple dip squat, three pulses are done at the bottom of the squat.
19. The seventh exercise is a sumo squat with a high kick.
20. In the sumo squat with a high kick, the feet are wide apart and one leg is kicked up.
21. The eighth exercise is a side squat.
22. In the side squat, the movement is done to one side.
23. The ninth exercise is a double dip Ski squat.
24. In the double dip Ski squat, the feet are close together and two pulses are done at the bottom.
25. The tenth exercise is a jump squat.
26. In the jump squat, a squat is done and then jumped up from.