Hey, you guys!
I’m Melissa Ioja for ATHLEANXX For Women and today's workout is going to be crazy.
I have put together 1000 squat workout!
Let's go!
This is a 1000 squat workout!
I'm going to show you 10 different exercises.
One round is going to equal 250 reps.
So however long it takes you to complete this workout is totally on you.
250, right?
For one round.
You can choose how many you want to do.
Obviously if you go through four rounds you will complete the 1000 reps.
One round might be enough for you.
Totally fine, especially if you're a beginner.
Give me one round, okay?
The next time you come back to this workout try to give me two rounds.
If you think you can go all the way, go all the way, okay?
This is crazy.
So just listen to your body when you begin, all right?
Or as you're going through.
Number 1: I want you to give me 20 reps of a curtsy lunge with a squat.
So a curtsy, all that means is you're going to take this leg and it's going to go behind
you.
So it's going to look like this: every time you squat it's going to be counted at one
rep.
So, lunge, one, two, three, okay?
Give me 20.
Number two: straight jump squats, but I want 50.
So that's squatting down and jumping up.
One, two, three; that's number two.
50 of those.
Number three is going to be jumping jack squats and I want 20.
So just like jumping jacks, squat; that's one.
Two, three.
Moving on to number four, I want 50 weighted squats.
If you're a beginner don’t add any weights.
Those of you who have been around with me for a long time and you want to make it challenging,
get some weight and just give me straight squats.
50.
You go down, and thrust your hips at the end.
I want you to contract your gluts.
Next up, 20 jump tucks.
These are jump tucks, okay?
That is not, okay?
You're going to wreck your knees, so please listen to me.
Always go back down into a squat when you jump up like that, okay?
If you're trying to hurry through your workout and you start doing this, just take it out.
Stop.
Go.
Don’t hurt yourself because you're trying to hurry through something.
That's how you get injured.
So I want you to give me 20 jump tucks.
From down here.
One, two, three, okay?
I'm just trying to help with proper form, all right?
I don’t want to see anybody get hurt.
And number six: 20 reps of jumping forward and back.
Jump forward, touch down – for most advanced; that's one.
Two, modification; just hop forward and back.
Hop forward and back.
Anytime you jump back, count that's a rep.
And I want 25 of those.
Number seven: elbows to knees.
These are similar to jump tucks, but these are tougher.
We're going to jump up and hit our knees with our elbows and back down into a squat.
I want 15.
So they look like this: one, two, three, I know.
Number 10: a burpee with two jump squats, and you're going to give me 10.
So that's hands down, jump back, pushup, modification pushup from your knees.
Jump forward, two jump squats.
One, two; that's one rep.
That's two.
Modification: one jump squat, or just stand up.
So for the modification, do a push up, you jump forward, and just stand up.
Give me 10 of those.
Then we are on to number 9.
We're doing a half burpee.
It's going to be a little bit of a modification from the last burpee.
Half burpee to me is no pushup.
So you're hands down, jump forward – excuse me – jump back, jump forward, jump up; that's
one.
Two, and we are doing 20 of those.
The last exercise is sumo squats.
You're going to give me 20 reps.
You can add weight if you'd like and you're going to do one squat, knee up.
Notice I'm twisting a little bit so I'm going to hit those obliques also.
Not just the legs.
Every knee up, every squat with a knee is one rep and I want 20 of those.
So I just showed you one round that equals 250 reps.
I'm going to repeat it one more time.
If you guys are struggling after one round you're done, okay?
If you're struggling after two – anytime you start to feel a little bit more pain you're
good, okay?
Don't feel like you have to hit the 1000 mark because then you're going to hate this workout
and never come back to it.
I love these, that you can come back and try it again, beat your time and do a little bit
more, all right?
So, awesome job and I hope you liked it.
If you're still standing, hi!
If you're on the ground just listen to my voice.
Your legs are dead, okay?
But good job!
You hung in there and you did it.
Awesome job!
I hope you enjoyed the workout.
I'm Melissa Ioja for ATHLEANXX for Women, and I will see you guys next time.
Bye!