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

28 Day Skipping/Jump Rope Challenge

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness 28 Day Skipping/Jump Rope Exercise challenge. This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or even learn how to skip. It’s never to late to learn!

You can start this FREE 28 Day Challenge at any time, download the target guide below and challenge yourself to skip, every day! You CAN Do It!

Its all about the heart! Looking after your heart with diet and exercise is one of the best things you can do for your body, you can achieve this by doing a few minutes of high-intensity training each day.

This will have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

Sign Up FREE Upgrade to premium

Benefits of Skipping (Jump Roping)

The benefit is low impact on knees, hips and ankles and if done properly its a lower impact activity than jogging and more benefit on heart, lungs and muscles. It strengthens upper and lower body and burns a lot of calories in a short space of time. Try not to skip on carpet or grass as you may injure your ankles, instead go for a wood floor or flat concrete, tennis courts are excellent and your garden patio will do just fine.

The better you become at skipping the more economical you will be with your movements. The key is to jump low so that just enough space for the rope to pass under your feet, this means minimizing the movement in your arms and to make the pivotal point the wrist. By doing this the arms and shoulders are given a workout by just clenching the muscles in order to turn the wrists.

In modern-day fitness, the skipping rope is much overlooked, it’s simple, effective and cheap. You really don’t need a lot of money, an expensive gym membership or a state of the art treadmill to stay active and keep fit. The skipping rope is worth its weight in gold for how effective it is. If you can’t skip! Then learn. 

How to Skip

  • Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going (this is called Shadow Skipping). Work up to using the rope full-time.
  • To find a rope that fits, place one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

The 28 Day Skipping/Jump Rope Challenge 

Get a skipping rope, if you don’t have one head over to Amazon and pick up a cheap skipping rope, leather is a better choice if you are willing to spend a bit more.

Check your skipping target each day and get out and get your skips done, these don’t have to be done at the same time, you can do them in blocks of 10,20.50 or 100 or whatever you fancy, the key is to get them done.

Challenge Levels

We have set three skipping levels for this challenge which are quite simply, EASY, MODERATE and HARD. Choose a level for your ability level, you don’t have to stick to a level once you’ve picked it just try and hit your target or go for more if you want to.

28 Day Skipping Challenge Levels Chart
LevelMinimum Skips Per DayMaximum Skips Per DayTOTAL
Level 1 – Easy50 skips200 skips3800 skips
Level 2 – Moderate100 skips400 skips7600 skips
Level 3 – Hard300 skips800 skips15200 skips

Challenge Scoring

This challenge is progressive and fluid, you can choose which level you want to go for each day, to score the outcome of your challenge you will score yourself either 1,2 or 3 points depending which level you have achieved. Level one scores 1 point, level two scores 2 points and 3 points for level three. Add up the scores for the whole 28 days to give your final score.

DOWNLOAD Scoring Sheet

Skipping Target Guide

Level 1 – EASY

Level 1 is our beginner skipping challenge for those either to new to skipping or exercise as a whole. The beginner level will be challenging yet achievable for this ability and skill level.

28 DAY Skipping Challenge - EASY

{rsfiles path=”exercisechallenges/Kiss Fitness 28 Day Skipping Exercise Challenge 1.pdf”}

Level 2 – MODERATE

Level 2 represents our intermediate level for this challenge, if you have previous experience of skipping and of moderate fitness level, this would be a suitable level for you.

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – MODERATE.pdf”}

Level 3 – HARD

Level 3 assumed a good level of skipping skill combined with a good fitness level. If you regularly participate in physical exercise and you are a confident skipper, this is the challenge level for you.

{rsfiles path=”exercisechallenges/28-day-exercise-challenges/Kiss Fitness 28 Day Skipping Exercise Challenge – HARD 1.pdf”}


{loadmodule mod_rokfeaturetable,28 Day Skipping Challenge}

{loadmodule mod_rsform,Sign Up FREE – 28 DAY Skipping Challenge}

{loadmodule mod_rsform,Upgrade to PREMIUM – 28 Day Skipping Challenge}


Joining in Check-list

You don’t have to use a rope! Shadow Skipping

Although we mentioned a skipping rope, we understand that some of us either don’t the skill of skipping or struggle to maintain  a constant rythem. Well, good news you can still take part in this challenge without a skipping rope. It’s called Shadow Skipping, it is exactly as it says. You will perform the skipping action imagining you have a skipping rope. Your hands will be at your side and you will perform the short jumps on your toes while performing a rhythmic circular action with your wrists, as if you were actually skipping. This is just as beneficial as skipping, there, no excuse. We can all take part.

September Skipping Exercise Challenge (Skiptember)

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge for September 2017.

This challenge kicks starts with some heart warming skipping action, good skipping takes practice and this is an excellent opportunity to practice your skipping skills or evan learn how to skip.

It’s never to late too learn!

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!

By just doing a few minutes of high intensity exercise each day can have a huge impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, co-ordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health also.

The September challenge kicks start with some heartwarming skipping action, good skipping takes practice, and this is an excellent opportunity to practice your skipping skills or even learn how to skip.

Grab that Skipping Rope or Jump Rope as it’s more commonly known in the USA, we’re going to get the heart going and revive some old school skills with the Kiss Fitness #Skiptember Exercise challenge.

Its all about the heart this month. Looking after your heart with diet and exercise is one of the best things you can do for your body!

By just doing a few minutes of high-intensity exercise each day can have a significant impact on your heart as well as the health benefits of lowering your blood pressure and losing weight.

Skipping is cheap and portable so you can take it anywhere! It can improve heart & lungs, stamina, flexibility, coordination, balance, rhythm and symmetry. It is both aerobic and anaerobic, it can be high impact and thus increasing bone density and toning thighs, glutes, hips and calves. It also uses both sides of the brain and body, so has benefits for your mental health too.

Continue reading “September Skipping Exercise Challenge (Skiptember)”