CHOOSE YOUR DUMBBELL SQUAT VARIATIONS FOR YOUR ROUTINE -4 WEEK LEG WORKOUT CHALLENGE

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CHOOSE YOUR DUMBBELL SQUAT VARIATION FOR YOUR ROUTINE

DIRECTION
CHOOSE ANY ONE VARIATION FOR THE FIRST WEEK
CHOOSE ANOTHER VARIATION FOR THE NEXT WEEK
COMPLETE ALL THE VARIATIONS IN FOUR WEEKS
REST 30 SEC BETWEEN ROUNDS

 NOTE: CHOOSE ANY VARIATION FROM FOUR FOR ANY WEEK

 EQUIPMENT NEEDED: DUMBBELLS

ATTEMPT: ROUTINE

SUITS
MALE/FEMALE

WEIGHT PREFERENCE
FEMALE-3 KG(2 NOS)
MALE-5 TO 8 KG(2 NOS) 

 PERFORMER LEVEL
BEGINNERS, INTERMEDIATE AND EXPERT-8 REPS(4 ROUNDS)

 WEEK 1 WORKOUT STRUCTURE
FIRST VARIATION-8 REPS(4 ROUNDS)

 WEEK 2 WORKOUT STRUCTURE
SECOND VARIATION-8 REPS(4 ROUNDS)

 WEEK 3 WORKOUT STRUCTURE
THIRD VARIATION-8 REPS(4 ROUNDS)

 WEEK 4 WORKOUT STRUCTURE
FOURTH VARIATION-8 REPS(4 ROUNDS)

 DUMBBELL SQUAT VARIATIONS
  1. OVERHEAD DUMBBELL SQUAT
  2. DUMBBELL FRONT RACK SQUAT
  3. DUMBBELL GOBLET SQUAT
  4. DUMBBELL GOBLET SQUAT JUMP
TARGETS
LEGS
CORE

MOTIVE
STRONGER LEGS

RESTRICTIONS
PEOPLE WITH KNEE INJURY AND BACK INJURY

REFERENCES
MEN'S HEALTH UK JANUARY 2020
MEN'S HEALTH AUSTRALIA APRIL 2020

VIDEO

LINK
http://primalhomefitness.blogspot.com

RELATED FEED
FARMER WALK VARIATIONS -RISK-FREE WORKOUT-VARIATION #1
https://primalhomefitness.blogspot.com/2019/11/workout-with-little-risk-farmer-walk.html


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Location: Semmandalam, Tamil Nadu, India

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