Full Body Workout and Hatch Squats — Florida Mobile Fitness

Yesterday's workout consisted of heavy squats and an at-home combo of burpees, thrusters, and stretch crunches.

I've been on a mission to squat at least twice a week. I grew up as a gymnast, and my upper body has always been a lot more developed than my lower body. I'v got these delts and lats that just don't seem to disappear no matter how little I work out. Now I'm not complaining. I LOVE my muscles, but my lower body has some catching up to do. Can we emphasize on that last part a bit? WOMEN!! DON'T BE AFRAID OF HAVING MUSCLE. Unless you are training as a professional athlete or a bodybuilder, you will not bulk up from weight training a few days a week.

I'm following a specific program called Hatch Squat. It's a 12 week program guaranteed to increase your 1 rep max. I highly recommend this program! It's my second time following it. I had great results with it the first time, but after losing a significant amount of overall strength due to stress, I've decided to give it another go to increase my strength. It's A LOT of squatting, but totally worth it. You hit back and front squats twice a week, and each session takes about 30-45 minutes, depending on recovery time. I, personally, do not use a weight belt until my numbers hit about 90%. Without the belt, I can't afford to get sloppy even for a second during my squat, so It forces me to really focus on engaging my core.

Later, I took my fitness outside for a quick, but fast paced, workout. All you need is a set of dumbbells. Scale with 5 lb. weights, or make it more challenging with heavier weights, but keep the rounds FAST.

5 rounds for time:

8 burpees
10 dumbbell thrusters
12 stretch crunches

Thruster desciption:

feet at shoulder width, dumbbells resting on shoulders in the front rack position with elbows up
hips descend lower than knees and elbows remain up during squat
fight to keep chest up tall (This may be different for everyone depending on your flexibility. Notice how my chest drops some. Keep core tight during entire movement.)
stand up as fast as you can from squat, driving from heels, and keeping knees out
let the speed travel from hips to shoulders and press dumbbells straight overhead to locked out position, arms next to ears, looking straight forward (not up), weights in line with heels.
complete at full hip, knee, and arm extension
bring weights back down to front rack position for next rep

I performed each round as fast as I could, and gave myself a 30-60 second rest between each round. Total workout took no more than 12 minutes.

Check out the video for a demonstration of the workout.