Squat Your Way to a Fit Body

squat exercises
If you can squat and throw and catch a ball, then you’re in store for a leaner tighter body. We love this workout because it doesn’t take a lot of time, but it does work your entire body and provides a good cardio boost. Due to the high intensity—no rest in between sets while working all the major muscle groups—your heart rate will be elevated during this workout to kick that fat-burning engine into gear.

You will need a medicine ball and a weighted barbell . If you are a beginner, start by using just the barbell and add weight as you feel stronger going forward with this workout. If you are in a gym, the front squats can be performed using a Smith Machine if you prefer.

Here we go!

Squat and Throw (works entire body—emphasis on quads, glutes, shoulders and back)

  • Grab a medicine ball and stand facing a wall

  • With feet shoulder-width apart, hold the ball at waist level

  • Keeping your core tight, bend knees and descend into a squat position

  • As you return to the standing position, throw the ball against the wall (several feet above your head)

  • Catch the ball as it returns and immediately go back into the squat position

This entire move should be smooth and continuous

Repeat this move 15 times and immediately go to next exercise


Front Squat (works entire body—primary emphasis on quads and glutes, secondary on shoulders)

  • With feet shoulder-width apart, hold the barbell in front of your body, resting on the front of your shoulders

  • Elbows should be up and facing front

  • Keeping your core tight, bend knees and descend into a squat position

  • Return to starting position

Repeat this move 15 times

You have now completed one set. Rest for 60-90 seconds and repeat. Perform 4 sets of both exercises.

We’re sure you are going to feel this one, but it is a quick efficient way to squat your way to a fit body!


In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.
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