7 Minute squat challenge

20 Minute AMRAP:
- Air squat 
- Decline push-up 
- Walking lunges
- Inverted row 
- Shoulder tap front raise 
- Tricep up-down to pike push-up

-Stand in a lunge position with your rear leg elevated on a box or bench
-Lower towards the ground until at the bottom
-Stand up out of split squat 
-Repeat

Bulgarian split squat (left)

Bulgarian split squat (right)

-Stand and lower to your butt
-Roll back onto your upper back and then roll forward
-Stand up and repeat

Deck squat

-Start at the bottom of a squat position
-Lower yourself down to your knees and back up one leg at a time 
-As you stand up stay in bottom of squat 
-Repeat

Drop knee squat

- Start with hip-width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Jump Squats

-Lower to the bottom of squat and hold position
-Perform calf raises in low squat position
-Repeat

Squat hold calf raise

7 MINUTE SQUAT CHALLENGE

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push-up

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges (10 each leg)

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row (legs bent)(easier)

-Start in a push-up plank position 
-Shoulder tap each shoulder
-Raise each arm out front 
-Repeat

Shoulder tap front raise (8 each arm)

-Start on your hands and feet in pike position
-Perform an up-down
-Transition into a pike push-up
-Repeat

Day 4 Full body - Active recovery

More workouts from Demi Bagby