Intermediate Lower

Sunken Squat

Sunken Squat

How to do a Sunken Squat: Stand with your feet wider than shoulder width apart. Lift your arms up and squat down until your thighs are parallel with the floor. Squat up while focusing on trying to use your glutes to do it. Muscle group worked: Glutes, thighs Target...

Squat Thrusts Exercise

Squat Thrusts Exercise

https://www.youtube.com/embed/LQVtoQn7Sfc Squat Thrusts is a very popular exercise for strengthening your legs but also incorporating a whole body cardio workout. How to do Squat Thrusts: In order to properly perform Squat Thrusts, stand with your feet shoulder width...

Karate Squat

Karate Squat

https://www.youtube.com/embed/pz1wzjNrFj4 Karate Squat is a great exercise to perform in your karate workout. It incorporates whole body exercise with sport specific training. How to do a Karate Squat: In order to properly perform a Karate Squat, start with your feet...

Hindu Squat

Hindu Squat

https://www.youtube.com/embed/EBFclPUYaCg The history behind the Hindu Squat originates from ancient India and was an exercise that Indian wrestlers used to build incredible leg strength. Ghulum Mohammed, one of the most famous wrestlers routinely performed 500 Hindu...

Catcher’s Squat

Catcher’s Squat

https://www.youtube.com/embed/J4AAelujp5Q Catcher’s Squat is an exercise for baseball and other sport’s enthusiasts. It was taken from the sport of baseball and can be utilized by anyone to build maximum strength in their legs as the perform a whole body exercise. How...

Bear Squat

Bear Squat

https://www.youtube.com/embed/eAsSa8IsZs4 Bear Squat is an incredible body weight exercise you can do at home or at the gym. The reason it’s called Bear Squat is because you will be in the traditional bear exercise position and will be squatting backward. *Bear squat...

The Vertical Gains Workout

The Vertical Gains Workout

As humans, we are arguably the only upright standing species. And hey, it's pretty cool walking tall, right? Today's workout is all about capitalizing on that. Throughout this workout, we are going keep our spine straight and perpendicular to the ground. There's a...

The 500 Rep Leg Assassin Workout

The 500 Rep Leg Assassin Workout

Welcome to this week's workout challenge, where you're going to be getting an awesome lower body workout. And trust us, it's a doozy! Actually, it's about 500 doozies. Most people think you can't develop strong, muscular legs with just bodyweight exercises. But this...

The Concrete Foundation Workout

The Concrete Foundation Workout

This week's workout is all about laying a firm foundation for you whole body to rest on. Your body is only as strong as its foundation, meaning your lower body. It's critical to have a sturdy support for any structure, and that includes you! Ignoring it just makes you...

The Dual Gains Workout

The Dual Gains Workout

jump to: Instructions Exercises Modifications Workout Sheet This week's workout is based on Bruce Lee's immortal words: "I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times." You don't have to go through a...

The 5 Second Pyramid Workout (Mad Monday)

So today I have a Mad Monday workout that focuses on our whole body. Often times we get caught up in thinking that we need to split our workout days into Upper and Lower or separate body parts. The cool thing about body weight exercises is that you can strengthen your...