Workout of the Week- Squat Now Wine Later

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Happy Monday everyone! I am so excited for this week’s workout-two of my favorite things… squats and abs 😆 The great part about this workout is that it’s fast and will work up a sweat with NO EQUIPMENT! You’ll definitely want to whine… but keep telling yourself you’re earning that wine later… 😜

First of all, I have to talk about this shirt I got from HYK Limited… I absolutely love it😍It is perfect for a NUMBER of reasons:

  1. Squats are my favorite exercise
  2. Wine is my favorite everything
  3. Jordan tends to whine when he does my workouts…so I can now just tell him to read my shirt😂
  4. Have you noticed how I always post a workout on Monday’s and a wine pairing on Friday’s? I literally Squat Now Wine Later on a weekly basis 🍷
  5. I got this shirt CUSTOM made and it is SO CUTE! I definitely will be wearing in regularly, even outside of my workouts. It was so simple, I sent Danica at HYK Limited a message telling her what I wanted. She sent me a design option and asked if I wanted to change anything. It was perfect! HIGHLY recommend checking out her shop! Click this link to get to her Etsy shop.

As for our workout of the week..you’ll be doing EIGHT different squat variations and then you recovery time will consist of 8 different types of ab exercises. It’s another one of those “mental toughness” workouts….you may find yourself wanting to whine…. but just keep telling yourself “Squat Now Wine Later” 😂

As always, I posted a quick video below demonstrating the exercises. This week is going to be Tabata style. A Tabata set is always 4 minutes in length with 8 total rounds- 20 seconds of work and 10 seconds of rest. The main goal is to challenge yourself- it’s only 20 seconds of ALL OUT WORK- each time you want to stick to the same number of reps- it is a HIGH INTENSITY workout.

Now like I said, you will have 8 different squat and ab variations. That means 8, 4 minute tabata sets. You’ll do 4 sets (2 minutes) of squat work followed by 4 sets (2 minutes) of ab work.After each 4 minute set you have an optional 1 minute break.

For the modified version –you can alternate- 2 sets (1 minute) of squats, 2 sets abs, 2 sets squats, 2 sets abs.

**Reminder-If you are new to my page and workouts- PLEASE visit and read my “Fitness From Scratch- Where to Start” article- lots of important information before you get started!

Let’s get to it!

  • Time- 8 , 4 minute sets with a minute break in between = 45-50 minutes (warmup/cool down included)
  • Calorie Burn- 400+
  • Equipment:
  • Exercise mat or soft surface to lay on
  • Water
  • Some sort of stopwatch/timer– I recommend downloading this Gymboss app! I use it often, so you’ll probably see it pop up again in my workouts- it sets alarms for interval workouts. Click here for Android Devices. Here for iPhones. Music- Plan out your playlist ahead of time! Find songs that pump you up and motivate you.
  • Space– Space for your mat, chair or step to foot up on
  • Attitude– have FUN with it! It’s time to take care of your body!

**Please remember to watch the quick video below to see how to properly do each move!

Squat Now Wine Later

As always -start with a 5 minute warm up- ESPECIALLY your legs!

Then set your workout timer. If you’re using a Gymboss app it should look like this. 8 rounds- 20 seconds of work 10 seconds of rest.

4 sets (2 minutes) of squat work followed by 4 sets (2 minutes) of ab work.After each 4 minute set you have an optional 1 minute break.

For the modified version –you can alternate- 2 sets (1 minute) of squats, 2 sets abs, 2 sets squats, 2 sets abs.

Round 1-

  • Regular body weight squats (4 sets/2 minutes)
  • Russian Twists (4 sets/2 minutes)
    • *optional 1 min rest

Round 2-

  • Sumo Squats
  • Bicycles- try to go for full minute
    • *optional 1 min rest

Round 3-

  • Squat Holds
  • V-Ups
    • *optional 1 min rest

Round 4-

  • Bulgarian Squats
  • Side Crunches
    • *optional 1 min rest

Round 5-

  • Side Squats
  • Plank holds- try and hold for 40 then rest 20 instead of 20 seconds work 10 rest.
    • *optional 1 min rest

Round 6-

  • Pistol Squats
  • Side planks-try holding continuous and alternate sides each 30 seconds
    • *optional 1 min rest

Round 7-

  • Curtsey Squats
  • Leg lifts
    • *optional 1 min rest

Round 8-

  • Squat pulses (this is the burnout round!) 1 minute of regular and 1 minute of sumo style
  • V-up Twists

Cool Down & Stretch!

You made it!!!! You earned that wine… Cheers! 🥂