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The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout

the squat gauntlet

I’ve devised one of the most insidious, hardcore workouts to-date — The Squat Gauntlet. The Squat Gauntlet combines 7 different squat exercises into one high-intensity, GRUELING full-body workout. The workout excels in four main areas:

  1. Absolutely INCINERATING body fat
  2. Sculpting a bigger, perkier butt
  3. Building full-body strength and muscle definition
  4. Getting in and out of the gym fast

You WILL be sore. You WILL sweat a ton, but you WILL see the pounds literally melt off and fresh slabs of muscle begin to emerge from your stomach — fast.

 

Why Squats, and Why 7 DIFFERENT KINDS?


Heavy resistance exercises — in particularly squats — have long been known to boost levels of testosterone, a sex hormone that increases muscle growth and fat loss.12

Additionally, they elicit a response known as EPOC (excess post-exercise oxygen consumption), which boosts metabolism, calorie burn, and the rate of fat loss for up to 48 hours post-workout.34

Think of EPOC as oxygen debt. Your body needs oxygen to produce ATP and creatine phosphate, its natural forms of energy. It also uses oxygen to help replenish the energy stores of glucose in muscle cells, known as glycogen. All of this good stuff is used up — to varying degrees — when you lift weights, sprint, or run for distance.

After an UBER intense workout the body needs extra oxygen to adequately replenish itself and return to a pre-exercise state (the whole homeostasis thing they taught us in middle school), therefore it increases the rate at which it consumes oxygen. More oxygen consumption = higher metabolism and more calories burned. Powerful stuff.

Aside from EPOC, squats burn approximately .096 calories/pound/minute during the actual exercise.5 If you weigh 170 pounds and squat for 10 minutes, you’d burn over 160 calories in no time!

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Do The Squat Gauntlet and you’ll have this butt, too

 

The Squat Gauntlet


In terms of what this means for The Squat Gauntlet, it’s simple — by doing 7 squat-centric, full-body exercises it floods the body with testosterone and creates an ecosystem fueled by fat, predicated on robust muscle growth.

You’ll hit everything — from your quads, through your abs, all the way up to your back, chest, and shoulders — in a way that shocks all-regions of the body and pushes it into a realm of fresh new muscle growth.

 

1. Stability Ball Wall Squats


Wall Stability Ball Squats, squat workout, squat exercises, full body workouts, full body workout plans, all squat workout, best leg exercises, goblet squat, goblet squats, barbell squats, fat burning workout, front squats, how to squats, bosu ball squats, wall squats, overhead squats, sumo squats, jump squats, kettlebell swing squats
2 sets — 20 reps, no weight
Rest — 30 seconds 

 

Target Muscles: Quads, Hamstrings, Butt, Core

This is primarily designed as a warm-up exercise to stretch out the legs and get blood flowing before the upcoming onslaught. The ball should rest on the arch of your back throughout the movement.

Make sure to get your thighs LOW — approximately parallel to the floor — like the girl in picture B below.

No weight. These sets are absolutely critical so that you can derive maximal strength and power, and prevent injury, during the next 6 exercises.  



 


Exercise: 1 | 2 | 3 | 4 | 5 | 6 | 7 | Recap


 
 

References, Notes, Links

  1. Acute testosterone and cortisol responses to high power resistance exercise. Fry AC, Lohnes CA.Fiziol Cheloveka. 2010 Jul-Aug;36(4):102-6. []
  2. Acute effects of different intensities of weight lifting on serum testosterone. Schwab R, Johnson GO, Housh TJ, Kinder JE, Weir JP. Med Sci Sports Exerc. 1993 Dec;25(12):1381-5. []
  3. Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. Melby C, Scholl C, Edwards G, Bullough R. J Appl Physiol. 1993 Oct;75(4):1847-53. []
  4. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Osterberg KL, Melby CL. Int J Sport Nutr Exerc Metab. 2000 Mar;10(1):71-81. Erratum in: Int J Sport Nutr Exerc Metab 2000 Sep;10(3):360. []
  5. http://whatscookingamerica.net/Information/CalorieBurnChart.htm []

 

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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