Online Fitness Trainer, Exercise Programs & Workout Routines

Speed Squat with Iso Hold

Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Quadriceps
Secondary Muscles Trained:  Gluteus Maximus
START: Stand tall with your feet shoulder-width apart and pointed forward. Hold your arms straight out in front of your chest for balance.

MOVEMENT: Keeping your torso as upright as you can, push your hips back, bend your knees, and quickly lower your body until your thighs are at least parallel to the floor. Without pausing, immediately push yourself back up to the start as fast possible. Immediately repeat, performing the repetitions as quickly as you can for 15 seconds, while maintaining good form. At the end of the 15 seconds, lower into the squat, and hold that position for 15 seconds. That’s one rep.

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