Squat Thrusts

This calisthenic exercise is effective and challenging. It's used in the military and bootcamps, and is similar to what many call a "burpee". I learned how to do these when I first learned how to do kettlebells, and now I always try to incorporate these into any workout I do. It is a full-body workout, in addition to a bit of cardio if they're done in a quick manner. They require no equipment, and only a little bit of space. Give it a try and see how you like them!

Muscles Used

-Pectoralis (chest)

-Biceps and triceps

-Deltoids and trapezius(shoulders)

-Latissimus dorsi

-Core: obliques, rectus abdominis, mid and lower back

-Quadriceps

-Hamstrings

-Glutes

-Gracilis, sartorius, adductor brevis, magnus, and longus, and tensor fasciae latae (inner and outer thigh)

-Calves (slightly)

Daily Use of Muscles

-Squatting, bending down

-Reaching, pushing, pulling

-Twisting, laughing, coughing

-Walking, running, standing up, sitting down

Things To Remember

-Be sure to breathe out during exertion and breathe in during the resting phase

-When going into plank position, remember to jump the feet back, and then forward again; for beginners, feel free to walk or step your feet back into plank and into squat

-For a more advanced workout, in addition to jumping the feet back and forward, add a little push-up instead of just staying in plank position; if that's not enough, speed up your pace!

-For starters, try doing 2 sets of 5 repetitions. For more advanced, try 2 sets of 8-10 reps. If that gets easier, bump it up to 3 sets.

-Just for those who are confused, one full repetition is squatting down, jumping the feet back and forward back into the squat, and standing up fully...that is 1 rep.

Squat Thrusts

Keep up the hard work!