August Squat Thrust Exercise Challenge (AugThrust)

Squat Thrusts are another one of those exercises you love to hate, you know they are good for you, but they are demanding, just like the Burpee yet for good reason.

They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and working the heart and circulatory system. 

Squat Thrusts are our exercise of choice for the Kiss Fitness #Augthrust challenge, Join in throughout August as we challenge you with a new target each day. Use the target guide below and attempt to complete the repetitions set each day, you can break down the reps into sets if it makes it more manageable. 

Scoring the Challenge

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, use the free-scoring sheet available for download below to track your progress and tally your total score for the month

You get either 1,2 or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day in which case it would be ‘0’.

DOWNLOAD SCORING SHEET

e.g, if you choose the LEVEL 2 target guide and the Regular Squat Thrust you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.

Augthrust Squat Thrust Challenge Levels Target Chart

{loadmodule mod_gantry5_particle,AUGTHRUST 2018 Target Guides}

What is a Squat Thrust

The Squat Thrust forms part of the Burpee exercise, it’s the floor part of the Burpee without the squat down and jump up, it’s an excellent cardio exercise recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest part of the exercise. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position which keeps the arms and shoulders in constant activation supporting the upper body throughout the exercise while your core activates to protect the lower back and keep good posture and form.
I guess you could call the Squat Thrust a Half Burpee and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump if there is no double jump I’d be inclined to refer to the exercise as a variation of a mountain climber which alternates feet potions front to back rather than a double hop/jump.

A Squat Thrust is NOT a Burpee

Often Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise, the Squat Thrust is NOT a Burpee, however, the Burpee involves performing the Squat Thrust action as one of its components.

What’s the difference

Simple, no jump! This means that when you perform the double jump so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers to support our body weight for the set reps or duration.

Target Guides

Choose the level you’d like to start on, remember, you can always mix and match, don’t forget to download the Challenge Scoring Sheet to track your progress.

Level 1

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 1 EASY

{rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 1 – EASY.pdf”}

Level 2

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 MODERATE

 {rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – MODERATE.pdf”}

Level 3

Kiss Fitness August Squat Thrust Challenge 2018 Augthrust Level 2 HARD

{rsfiles path=”exercisechallenges/augthrust/Kiss Fitness August Squat Thrust Challenge 2018 Augthrust – Level 2 – HARD.pdf”}

How to do a Squat Thrust

Equipment: None required but you might like a mat for your hands. A hard floor will work best.

The Squat Thrust is essentially half a Burpee, the Regular Squat thrusts as seen in the level 2 description below is the standard exercise with variation both easier and harder shown below.

Squat Thrust Exercise Levels

These alternatives can be used to make the Squat Thrust exercise harder or easier.

LEVEL 1 Exercise (1  point)

The Beginner Squat Thrust

This variation enables 3 points of contact at all times proving more support in a slower and more controlled movement.

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • Tuck your left leg up so that the foot is under your torso with your knee close to your chest, bring your right foot up to the same position.
    • Return your left foot back to the start position and follow with your right foot.
    • Repeat the action for the number of reps set within the target guide.

Level 2 Exercise (2 points)

Regular Squat Thrust

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind so that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Return to the start position by hopping back with both feet
    • Repeat the action for the number of reps set within the target guide.

Exercise Video

Level 3 Exercise (3 points)

The Star Squat Thrust

This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)

Start Position & Exercise Actions

    • Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, though your buttocks and shoulders.
    • Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
    • In one movement, bring both legs into a tuck position, bending the knees into the chest.
    • Double jump back to a wide stance.
    • Repeat the action for the number of reps set within the target guide.

Tag your workout #Augthrust

Follow us on Twitter and Facebook to get your daily target updates, motivation and more, we’d love to hear about how you get on with the challenge, hashtag your efforts with #AugThrust and we’ll follow & motivate you along the way.

#AugThrust Tweets

17 Foods That Boost Weight Loss

When you first start a new weight loss plan, it can be easy to assume that all you really need to do to get your dream figure is to exercise. However, the food you eat can make or break you. It does not matter how often you are going to the gym if you are having a burger every day. Fortunately, there are many delicious foods that will help you shed the pounds in no time. You can also visit Authority Health for more great tips to help you get your dream body.

  • Avocados

These are one of the best foods to eat when you want to lose weight. They are high in vitamins K, B5, B6, C, folate and potassium. Additionally, they are high in fat and fiber, which keeps you feeling fuller for longer.

  • Broccoli

This green vegetable is incredibly high in fiber, which improves digestion and keeps you feeling full. However, you should take care when cooking broccoli as the useful antioxidants can easily be destroyed by overcooking.

  • Nuts

Nuts are packed with healthy fats and omega 3’s, which have major health benefits. They also have fiber and antioxidants. Nuts have been proven to promote weight loss, when eaten in moderation.

  • Oats

This grain contains a variety of important vitamins, minerals and antioxidants that improve your health. Additionally, they are high in fiber so they keep you feeling full without adding more calories.

  • Apples

There is a good reason why the saying an apple a day keeps the doctor away. Apples are high in antioxidants, fiber and vitamin C.

  • Leafy Greens

Vegetables like lettuce, spinach, chard and kale are excellent weight busting ingredients. They are filled with iron, beta-carotene, calcium, vitamins C, K, B, and folate. They are also low in calories so you can eat larger amounts that fill you up more effectively.

  • Sweet Potatoes

This tuberous vegetable is high in beta carotene, a pigment that helps your body to convert vitamin A into its usable form. They are great due to their sweet taste and when you add cinnamon, it makes an excellent dessert.

  • Watermelon

Watermelon is loaded with vitamin C. It is low in calories and because of the amount of water and fiber it contains, it aids in digestion. Watermelon also contains the amino acid L-Citrulline, and can help reduce muscle soreness.

  • Salmon

This fatty fish is rich in Omega 3, which is a fatty acid that improves your heart health. Eating salmon is a great way to reduce your appetite and boost your metabolism.

  • Brown Rice

This grain has a low glycemic index; this means that it does not cause the levels of insulin in your blood to spike. Additionally it is full of fiber, vitamins, minerals and antioxidants.

  • Peppers

These vegetables contain capsaicin that helps to boost the metabolism. It works by causing the body to heat up and allows calories to be burned.

  • Quinoa

Quinoa has all nine of the essential amino acids, which contribute to healthy muscles. It also has tons of fiber and antioxidants. A serving of quinoa will keep you feeling full longer and keep you from overeating.

  • Berries

Berries are low in sugar and calories, and packed with antioxidants and fiber. Raspberries contain ketones, which help the body metabolize foods more effectively. Blueberries help you lose weight because they are incredibly high in antioxidants and strawberries can help lower blood sugar.

  • Lean Meats

Lean meats like fish and chicken are possibly the best source of protein because they can help you build more muscle and it does not leave you hungry and searching for food when you finish a portion.

  • Yoghurt

This dairy product provides a wide variety of benefits for the people who eat it. It helps digestion because it contains probiotics. Additionally, they contain high levels of proteins and calcium.

  • Lemons

Eating many lemons will help your body release any stored water. They are also high in vitamin C and Potassium that help to boost your metabolism.

  • Legumes

Pulses like beans and lentils are great for weight loss because they are high in fiber and keep you feeling fuller for longer. You will also consume fewer calories than you would if you ate carbs or even some meats.

Crunch it Out, Bend it Back Core Workout

This core workout will evenly work both the front and back of your core stimulate both abdominals and lower back muscle groups. Great for a short core workout and an all round core workout to develop a strong core for protecting your lower back,  mobility and helping to counter poor working posture at desks during the workday.

Equipment

Workout 

Perform 2-3 sets of 15-18 repetitions on each exercise

  1. Bent Knee Crunch
  2. Box Crunch
  3. Leg Lower
  4. Dorsal Raise
  5. Standing Good Morning

1. Bent Knee Crunch

2. Box Crunch

3. Bent Knee leg Lower

4. Dorsal Raise

5. Standing Good Morning

How to set up a home gym on a budget

Keen to set up a personal workout space in the comfort of your own home but you’re not sure if your bank balance will stretch far enough? You’ve come to the right place. In this blog, we take a look at three easy ways you can make yourself a home gym without it costing you a fortune.

Buy your equipment online

To keep your spending to a minimum, you could buy your sporting equipment online. On the web, you’ll be able to compare prices easily, read reviews and look around for deals, which is ideal if you need to stick to a specific budget.

While it’s a given that you’ll be able to find sporting equipment from websites that specialist in this area, you might be surprised at what else you can find on the internet. For example, online retailers Hi House sell everyday essentials as well as fitness products including yoga mats, workout gloves and gym balls at affordable prices, so it’s definitely worth looking around on the net to see what you can find.

Only invest in pieces that you’ll actually use

From kettlebells, lifting bags and resistance bands, to treadmills, rowing machines and cross trainers, there are a whole host of sporting accessories and pieces of apparatus that you could include in your home gym. However, it’s important to be realistic and only buy what you’ll actually use.

Think about what it is that you want to get out of your home workout space to establish which pieces of equipment you’ll need. This will help you stick to your budget, and it also means that you can add to your gym over time.

Don’t always go for the popular brands

When it comes to buying equipment for your new home gym, you’ll find that there are a variety of different sporting brands to choose from, such as Nike, Puma, Reebok and Adidas. However, while these brands might be among the most popular, they are often accompanied by a big price tag, which isn’t ideal when you’re looking to set up a workout area on a budget.

So, to avoid paying over the odds to furnish your gym, try to steer clear of these brands and go for the lesser known sporting lines instead. You should find that you’re able to buy very similar equipment at much lower prices. To make sure that what you’re buying is the real deal, do your research beforehand and check out reviews online.

Setting up your home gym doesn’t need to break the bank, especially if you keep these tips and tricks in mind.