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Squat and Plank Full-Body Workout – P1

Squat and Plank Full-Body Workout

Hey there, day 23 of the New Year’s Challenge! We’re getting so close to the finish line! Today’s full-body workout will challenge your muscles from head to toe. You might have noticed that today’s circuit is a little bit longer than usual—a full six minutes of work before you get a 60 second break. Try to move through all of your reps evenly—you don’t want the first three moves to be done well, and then the last three to be done with poor form.

Here are a few things to keep in mind as you do this workout, which was created by certified trainer, Alyssa Exposito. In your lateral lunges, think about sitting back (like you would in a squat), rather than just bending your knee. Engage your glutes as you sink into the lateral lunge and as you stand. During the body dip, don’t just rely on your arms to lower and lift your body. Make sure that you are squeezing your shoulder blades and using your upper back to get the most out of the movement.

As always, it’s important to prime your body for the work ahead with a solid warm-up. Try this one, or select another from the list we made just for this challenge. If you’ve got time, we always suggest doing a cool-down as well.

The Workout

Here’s a detailed breakdown of the moves you’ll do.


Directions: Do each exercise for 45 seconds, resting 15 seconds between exercises. At the end of each round, rest 60-90 seconds. Beginners: Do 2-3 rounds Advanced: Do 3-5 rounds


Optional: Use dumbbells for the goblet squat and lateral lunge.

Goblet Squat to Rainbow Plank

x 45 seconds

You’ll need 1 or 2 dumbbells to do this exercise.

Stand tall with your feet hip-width apart and core engaged. If you’re using 1 weight, hold the weight at chest height, close to your body, with both hands. If you’re using 2 dumbbells, hold one in each hand at your sides.

Send your hips back and bend knees to drop into a squat, allowing knees to bend to at least 90 degrees.

At the lowest point of your squat, set the weight on the floor and then place both hands on the floor directly under your shoulders, so you’re in a low squat with hands on the floor.

Jump both feet back to come into a high plank.

Lower onto your right forearm, then left forearm to come into a forearm plank.

Now, with your core engaged, slowly lower your right hip to the right so it comes close to the floor. Return to center, then lower your left hip to the left so it taps (or comes close to) the floor.

Once completed, return to a high plank position, and walk or hop feet toward hands to return to a low squat. Stand to complete the move.

Poliquin Squat

x 45 seconds

This is a fun variation on a traditional squat. You can use 1 or 2 dumbbells for this exercise (or none at all, if you prefer). If you are using 2, allow your arms to hang at your sides, if you are using 1 dumbbell, hold it with both hands at chest height.

Do a squat by sending your hips back, engaging your core and glutes, and bending both knees to come to 90-degrees.

Now stand up halfway, keeping your glutes engaged, into what is basically a half squat.

From the half squat position, drop again into your lowest squat position.

Now stand up all the way, squeezing your glutes and keeping your core engaged as you stand.

Think of this move as an elevator with 3 levels: top, middle, bottom. So the movement should be: top to bottom, to middle to bottom, to top.