Squatober Circuit



by Nick Gallardo, BS, ACE-CPT

Halloween is great and all, but you know what’s better than free candy? Stronger Legs.

Enter Squatober.

Previously known as October, Squatober is a time of year when working specifically on your legs for the entire month is acceptable (we both know the summer was spent on your upper body anyway). To kick off Squatober, try out this tough lower body circuit!

Squatober Workout:

Double Rack Squat (Or Goblet squat) x 10

  • I used a “double rack” position with Kettlebells, but a goblet squat or bodyweight squat is perfectly acceptable

Lateral Lunge x 8 each leg (I use a MB to keep torso tall)

  • I prefer to use a counter weight (see medicine ball) when doing these, as it helps to keep my torso upright

RFESS x 6 each leg

  • Again, no weight is acceptable for these. This version is a rear-foot elevated, but you can do a split squat from the floor as well

Squat hold x 4 (3 second hold)

  • Finish off the legs with a little time-under-tension squat holds, 3 full seconds!

Rest for 2-3 minutes in between each circuit, for a total of 3 circuits

Check out the video of the circuit here

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