9 minute workout with squats & push-ups

Here Sarah Grace brings quick and effective workout that you can do anywhere in 10 minutes. It consists of two basic moves.



  • feet hip wide, toes slightly out
  • weight over the heels
  • do not lean forward on the toes
  • push knees out
  • back straight, chest up


Push ups:


  • body in line
  • hips should not fall
  • at the bottom, bring chest to the ground


EXERCISE                       SETS                        REPS

Air squat                         5                          50, 40, 30, 20, 10

Push-ups                          5                          5, 10, 15, 20, 25

The basic workout consists of descending sets of squats 50, 40, 30, 20 and 10. Push ups are increasing by 5 (5, 10, 15, 20, 25).
Set the timer and do 50 squats.
Immediately move to 5 push ups and upon completion carry on with 40 squats.
Try to finish all reps and sets as fast as possible.

The beauty of this workout is in easy scalability. Les experienced trainees can scale it down, for example break up the first sets o squats into smaller sets with short rests in between. If you have mobility issues, do not do deep squats, just parallel to the floor.

Experienced trainees can do alternating one-legged squats and hand stand push ups.




Categories: Tags: , , , ,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s