Squat Till You Drop

Last week I decided to run to the gym after work before Ray got home. While I was getting ready for the gym, Cooper curled up on the bed and went to sleep. He looked so peaceful and happy that I didn’t have the heart to move him to the hallway/kitchen area, which is where Ray and I usually put him at night while we are gone. I was only going to be gone for an hour and I figured he would just sleep on the bed while I was gone. Oh boy was I wrong!

cooper destruction

In an hour, Cooper managed to shred my pillow and put a huge hole in our duvet cover. Cooper doesn’t like eating any of the stuff he destroys he just loves to shred things into tiny pieces. You would think I would have learned by now that he can’t be trusted!  On Saturday, I ventured to IKEA to check out their duvet covers and pillows to see about replacing the ones that Cooper destroyed. I love IKEA and I hate IKEA.

IKEA has so many great pieces and their prices are reasonable, but the store is always super crowded and I feel like I am going through a maze being shuffled from one section to the next. Luckily, I found a duvet cover and a pillow that I liked right away. I think that might have been the first time I ever went to IKEA and bought exactly what I was looking for and nothing else. Hopefully, Cooper doesn’t put a hole in our new duvet cover!

cooper new bed duvet

After IKEA, I ran to the gym to get a strength training workout in. One of my favorite exercises to do are squats. Squats are an easy move with lots of variations. Plus I am always a fan of simple exercises that don’t make me look like an uncoordinated fool at the gym.

Squat Till You Drop Workout (Length apx 55 minutes / Equipment: dumbbells, mat, & bosu ball)

3 Minute Cardio Warm up: ride the bike, walk or jog on the treadmill, or do the elliptical machine

Set 1 (complete 3 rounds)

  • Wall Squat – 45 seconds
  • Bosu Burpee with Shoulder Press – 15 reps
  • Bosu Push up – 20 reps (10 reps on toes and 10 reps on knees)

Set 2 (complete 3 rounds)

  • Squat Jumps – 12 reps
  • Russian Twist with dumbbell – 30 seconds

Set 3 (complete 3 rounds)

  • Skull Crushers with dumbbells – 15 reps
  • Bosu Lunge and Side Squat – 10 reps of each exercise on each leg
  • Bent Over Back Row- 15 reps

Set 4 (complete 3 rounds)

  • Upright Row with Bicep Curl – 15 reps of each exercise
  • Mountain Climbers – 30 seconds

Stretch

I used a 10 pound dumbbell for the Russian Twist, 12 pound dumbbells for the Bent Over Back Row, and 8 pound dumbbells for the other arm exercises.

Provided below are links that illustrate how to perform each move as well as tips and modifications for your reference.  A few easy ways to modify any workout to fit your fitness level are to decrease the number of reps you perform (or for how long you perform the exercise) or by using lighter weights or body weight only.

Wall Squat/ http://www.sparkpeople.com/resource/exercises.asp?exercise=66/ The lower you sit the harder it is!

Bosu Burpee with Shoulder Press/ http://www.youtube.com/watch?v=U7TFoOHhNHI) / To modify this exercise, step your feet in and back instead of jumping. For further modification don’t perform the shoulder press portion of the move or perform the move without using the bosu.

Bosu Push up/ http://www.youtube.com/watch?v=77cjqnffXE0 / I performed this moved with the blue side of the bosu ball down. To modify this exercise, do all the reps on your knees instead of your toes or perform it on a mat or the floor.

Squat Jumps/ http://www.acefitness.org/acefit/fitness_programs_exercise_library_details.aspx?exerciseid=116/

Russian Twist/ http://www.bodybuilding.com/exercises/detail/view/name/russian-twist

Skull Crusher/ http://www.bodybuilding.com/exercises/detail/view/name/lying-dumbbell-tricep-extension

Bosu Lunge /http://www.youtube.com/watch?v=bPrTq0I3KCA with Side Squat/ http://www.youtube.com/watch?v=bPrTq0I3KCA / I performed this move by starting in the center of the bosu (blue side up) and stepping one leg back to perform the lunge. After I completed the lunge, I brought the back leg to the center of the bosu and then stepped to the side of the bosu and performed the side squat.  Make sure the leg that steps to the side of the bosu is the same leg you stepped back with to perform the lunge.  I did all 10 reps on one side and then the other instead of alternating between sides.

Bent Over Back Row/ http://www.youtube.com/watch?v=uQjy3_tbNK8/ To make this exercise more challenging try performing it while standing on to top of the bosu (blue side up).

Standing Upright Row/ http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-upright-row with Bicep Curl/ http://www.youtube.com/watch?v=av7-8igSXTs/   I performed the move by performing the standing upright row first and then the bicep curl right after.  To make this exercise more challenging try performing it while standing on top of the bosu (blue side up).

Mountain Climbers/ http://www.youtube.com/watch?v=1J4hRICVjRo

Enjoy the rest of your Thursday! The weekend is almost here!

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