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Hi Friends. This is the first real workout of the 21 day Jump Off Fitness challenge. Try not to have too much fun.

Day 4 Assignment

1. 6 minute Squat Thrust workout. Complete as many squat thrusts as possible in 6 minutes. That’s it.

Option A: If you are advanced, add a jump at the end of each squat thrust. (If you add the jump, you have to keep the jump for the entire time.)
Option B: If you are intermediate, do the exercise exactly as shown in my video.
Option C: If you are a beginner, use a chair. When you lower yourself you will not put your hands on the floor rather you will put your hands on a higher surface such as a heavy chair or bench. This will make it easier and more doable.
Option D: If 6 minutes is too long for your current level, complete Option C for as long as you can. Even if it’s 2 minutes, it’s progress. You can do it!

Respond when you have completed this task and which version you chose. Please also let me know how much fun you had.

P.S. This is supposed to be exhausting. (read: by the final minute you should be saying bad things about me.) When it’s over, you will feel wiped out and amazing. You’re welcome. Questions?


22 Comments

Sara K · 12/18/2012 at 9:46 am

I did Option A and did 92 in 6 min. I sent my iPhone timer and off I went. At around #34 I thought to myself, “how the h&l! am I going to do this?!?!” But I took it one squat thrust at a time and just kept plugging along. I may have fallen over when the timer went off…

Michelle N. · 12/17/2012 at 1:49 pm

Completed option B! Minute 4 was particularly lovely…I would have been happy to stop right there, but that’s not what this about.

Jennifer Meason · 12/16/2012 at 6:45 pm

Oh….My….Dear….Lord! Those just might be the key to getting some abs in shape! I felt those down deep in my soul. Started playing some Salt N Pepa “Push It” and made myself finish.

Sania F. · 12/16/2012 at 6:01 pm

So when I first started, I thought ‘oh wow, this is not so bad’. Clearly the feeling didn’t last long. I did either 79 or 89 (Option B). I lost track when I was thinking ‘how could I have ever thought this was not bad at all since it WAS Angel’s idea’. But either way, I decided to do this the same day as my “regular” leg workout. Luckily I did it first but for the rest of my leg workout, my legs were literally shaking after a few reps!

Hollywood · 12/15/2012 at 3:00 pm

I did not like this at all!!! By the time I finished I felt dizzy and out of sorts. I attempted to climb my steps afterwards and my legs felt like twizzlers. So much pain & happiness.

Felisha · 12/15/2012 at 2:29 pm

My knee still isn’t 100%, but I wouldn’t let myself skip the challenge completely. 🙂 I had to step in and out of plank, but I made up for it by including a lateral roll and a push up in each rep. It’s amazing how fast and how long 6 minutes can feel at the same time, lol.

Lizzie · 12/15/2012 at 12:34 pm

I loved the most recent post. I really need to check myself- and start thinking about what ways I can be a better me (there are always more ways!) I did the squat thrust challenge after bfast…not such a good idea. But did 90 w/Option A. Looking forward to catching up on the other challenges this weekend!

Nancy · 12/14/2012 at 10:25 pm

Darn! i love burpees, but what else can the walking wounded do instead?

Emily Arden · 12/14/2012 at 9:10 pm

Remember how I used to avoid looking at you when you were making us do something particularly heinous? Consider that I just avoided you for about 4.5 minutes. Fun, not so much. But accomplished at the end, surely. I went for option B.

Angel · 12/14/2012 at 8:54 pm

@carriebean Puking in natural. embrace it.

Angel · 12/14/2012 at 8:53 pm

@mairead. Yes! You can be a mom and have it all! Go Mairead, go!

Angel · 12/14/2012 at 8:44 pm

@Elena. Great job on your run! Even better that you didn’t fall off the treadmill. Glad you’re here.

Fvr · 12/14/2012 at 7:41 pm

I used to be a burpee queen. Not so much anymore, especially after the timed mile, but I completed it! 81, option A.

Slomo · 12/14/2012 at 7:05 pm

I was so tired after the timed mile this morning that I had to save these for this evening, which meant AFTER the office holiday party. This was good because while I did consume a more-than-usual amount of food and some alcohol, knowing that I had squat thrusts with jumps waiting for me upon my arrival at home helped me behave myself. I did 125, just barely keeping down my holiday meal. Not the best 6 minutes of my life, but I love you for trying to make me think they would be.

Elena · 12/14/2012 at 5:32 pm

Completed the run in a what seems like a leisurely 10:30. It didn’t feel that way, but at least I didn’t fall off the treadmill!
For the squat thrusts, I was an optimist and started with option A, switched to B (using a weight lifting bench) after a minute. That was not a fun 6 minutes. Now I have to catch my breath and make dinner.

Mairead Sauter · 12/14/2012 at 5:19 pm

The irony of today’s challenge is that last week I told *FVR*, “the only exercise I really hate are burpees.” And here we are. Ha! So today, I swallowed my non-burpee doing pride and I did a bunch. Option B. And all while the baby slept and the dog kept trying to dive underneath me. Feels good 🙂

Carrie Bean · 12/14/2012 at 5:01 pm

I plan to incorporate these into my workout on Saturday morning and I’ll be shooting for the hardest option. Sorta wanted to puke after my fast mile which was part of my 4 mile run. Got those push-ups, the mile, and pics in though!

Allison · 12/14/2012 at 11:10 am

phew! Option A dominated me (and my calves)! With 40 seconds left I begged for 10 more but managed to eek out 12 more instead 🙂 PS love that you tagged ‘sexy time’

Angel · 12/14/2012 at 8:07 am

@victoria. I know! The first minute is a piece of cake. Things change dramatically by minute 4. Thanks for sticking with it. It will pay off.

Victoria · 12/14/2012 at 7:25 am

Because I waited until the last day to complete the timed mile and pushup, I decided to incorporate all 3 assignments into my morning workout. Squat thrusts are done, and so is my body. I did option B. For the first 30 seconds, I thought “oh I got this, this will be easy.” After the first minute I wanted to die. Literally. I wanted to quit after around the two minute mark, but then I thought about the goals I set for myself and kept it moving. In the end, I was sweating all over the place, tired, but glad that I finished.

Ayanna · 12/14/2012 at 12:03 am

Oh how I hate burpees lol. The shoulder/neck is still acting up so I can’t do these right now…squat jacks? I hate that this flareup started this week (especially since I finally committed to 30/60/90 every Monday and managed to get through 2 weeks w/o vomiting in class), but I’m all for substitutions if you have them…

Soon & Very Soon · 12/13/2012 at 10:39 pm

…Six minutes Doug E. Fresh you’re on…

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