Stretch and Squat

Screen Shot 2018-03-02 at 12.51.58 PM.png

Squat, drop, and stretch your way to an amazing new body!

You want a workout that will shape your glutes? One that will carve your abs? What about one that will add some definition to your arms?

This full body workout does all of that and more.

This one’s a little different than normal. It’s called a freestyle timed set. You’ll cycle between a number of different exercises, from squats to push-ups. Do as many reps as you can within the given amount of time!

Ready? Start the clock!

Warm Up

Jumping Jacks

Mountain Climbers

Time: 2 minutes

Repeat: 2x

Transition Time: 30 seconds

Time at End of Warm Up: 2:30


  1. Man Makers
  2. Prisoner Jump Squats + Inchworm Push-Ups
  3. Slider Plank Knee-Tucks
  4. Dumbbell High Pulls
  5. Sky Crunches
  6. Alternating Squats + Side Kicks

Time: 6 minutes

Repeat: 2x

Transition Time: 1 minute, 30 seconds

Time at End of Workout: 16:00

Want to do more exciting workouts like this one? Come check out Renegade Bootcamp—these workouts are our bread and butter! Just click here to book