The Squat Gauntlet — 7 Different Squats, 1 Grueling Workout
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:
- Absolutely INCINERATING body fat
- Sculpting a bigger, perkier butt
- Building full-body strength and muscle definition
- 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.
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.
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. If you weigh 170 pounds and squat for 10 minutes, you’d burn over 160 calories in no time!
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
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
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
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