Regular readers here know how important I think strength training is for runners and really every body. Not only does strength training help make you a stronger runner and stronger person, it makes you feel pretty bad ass. I have been mixing it up a bit by using slightly heavier weights and incorporating more drop sets. This Drop It Like A Squat Workout combines many of my favorite lower body moves into one killer routine. It is a perfect routine to do at home as you don’t need a lot of space.
Drop It Like A Squat Workout
You will need 3 sets of weights or kettle bells (light, medium and heavy). It’s fine to use dumbbells or kettlebells or a combination of both. After a 15 min warm up of light cardio, start your first set with your heavier weights. As you increase your reps for each set, you drop your weights. Your last set will be your lightest weights with the most reps. After you’ve completed all the moves, cool down with another 15 minutes of light cardio and/or stretching. Got it? Great! Let’s drop it like a squat.
This would be a perfect workout to add on after a run. Think you are ready to Drop It Like a Squat? What are your favorite squat variations?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Me, Debbie, Jen ,and Lisa
That move with the weights and leg raise I will have to do in my class. Good one. Those are super cute tights.
Yes I do like the one legged dead lifts too
Looks like a great workout! Ive never tried Fabetics but they look really cute and comfortable.
Thanks and yes they are very comfy
This sounds like a great workout! I love squats so I’m always looking for different workouts with them.
They are my favorite lower body exercise
Looking good! I think squats are so important for strong glutes. You know how I feel about strength training and its importance in running.
Love the leggings!
Yes I totally agree about strength training! It has done wonders for you too
Love the workout….believe it or not, I really like Bulgarian split squats – burns so good!
I really enjoy them as well. They are challenging but they work
This is a great workout! Deadlifts are my absolute favorite workout 🙂 Thanks for sharing!
I love them too and it’s fun to mix up the weights and reps
What a great workout! I love kettleballs! They are so helpful and make for a better workout for sure!
Yes you can use kettle bells or dumb bells!
This looks like a booty busting workout!
I’m also a huge advocate of strength training. Sometimes I wish I could do it more but it’s hard to balance with so much running.
IT is hard to balance it all isn’t it? love it when the glutes hurt after a workout
Great workout! I’m saving this one for later
oH great thanks
LOVE the name of this workout lol. Also love these exercises cause you can just drop it wherever you’d like!
exactly! Thanks
Those leggings are the bomb! I have been seeing 7/8 length leggings everywhere…I always wonder how that length will look on my unusually long legs (?). A lot of leggings are naturally 7/8 (on me) just by default LOL This workout looks killer….I’m gonna try it out sometime (when I don’t already have a crazy stair workout on the roster).
I like where the 7/8 tights hit on me but I am 5’5′. Yes definitely on a day when you are not climbing stairs!!
Unfortunately right now I am not doing anything but resting, but I am finally feeling better today. I know I need to keep resting, though, and not just jump right back in.
Anyway, those are all great exercises!
Thanks! I hope you are feeling better and yes resting is hard but necessary
This looks like a great workout! I will have to try it!
Hope you do thanks!
This is such a kick ass workout! I think I’ll try it tomorrow. 🙂
Oh yay! Let me know what you think!
That workout looks intense! I’ll have to try it 🙂
It is intense for sure! I love working legs
This is a great strength training workout! Love those fun leggings!
Thanks on both!
Those leggings are adorable!! Also, I can’t wait to try out this routine. I love strength workouts like this that I can add to the mix at home.
Perfect hope you like it! I love to so legs and as you say, you can do them at home
I love this workout! And your Fabletics outfit is really cute!
Thanks! I do love working legs and glutes
I love the name of the workout AND the workout itself. I’ll definitely have to try this circuit soon!
Great thanks! Hope you try it out
Love leggings are super cute! Love the squat workout, too. Squats rock.
Thanks I love doing squats too!
Love this series of workouts! Squats (and posterior chain) is where it’s at! 🙂
Indeed! Happy sweating 🙂
What a great booty burn! Also I love those pants!
booty burn indeed!
Those super cute leggings would definitely get me to drop a few squats, ha! Love them!
me too! 🙂
This is a great workout that would seriously have my everything on fire! And I love those leggings!
Yes you will definitely feel it! I loved the leggings as well
LOVE this workout!!! That outfit is so adorable!! Love it!
Thanks! I love to work my legs
Great workout and cute leggings! I forget some of these squat variations — it’s good to mix things up!
It’s definitely great to mix things up!
Looks like a great workout. Love the name of it too!
Thanks Mikki 🙂
I’m loving those leggings!
I did too! Super comfy
Squats are one of my favorite exercises especially if it’s a compound move.
Squats are my favorite too!
Oh very interesting darling
xx
I’ve seen a lot of women lately at the gym doing jump squats. They are a very challenging exercise to do, but maybe I need to try and talk myself into reincorporating them into my strength training routine. I’ve been shying away from them because of the challenge factor.
So because I get so much impact from running, I don’t do jump squats all that often. I prefer the weighted squat versions where I can really focus on my form and I always feel them the next day. Jump squats are just more cardio so depends what you are looking for. You can get a lot of benefit from regular squats too. That’s just my 2 cents!
I do really like single leg deadlifts & sumo squats.
I haven’t been doing anything but bodyweight workouts since I was sick almost all of March — but I do believe actual weights are so important too. So I did some yesterday. Just a little bit of DOMs so far. Hopefully it’ll stay that way!
Yes it’s important to ease back in slowly for sure. Glad to hear that you are feeling stronger and getting back to your routines
Beautiful form on that Romanian deadlift!
well thanks that’s a huge compliment coming from you!
I did a workout similar to this yesterday, and my legs are good and sore today! I’ll have to do this one next leg day!
I love it when my legs are sore!
This is definitely a feel the burn workout!
OH it sure is!
I’m gonna give this a go, but AFTER this weekend (you don’t want to see me duck-walking/running for 10 miles).
Maybe the I could keep up!
Great workout! I love squat variations, especially unilateral moves. They’re so great for runners!
I agree and they are my favorite moves to do
My previous PT told me not to do squats or lunges with weights – to do them with bodyweight only. The doctor I am now seeing tells me to use weights. I like doing squats with weights – I think they definitely make me a better runner. Your workout looks awesome. I am bookmarking this page so I can give it a try at the gym.
Well great I hope you find some that you like and work for you. Let me know!
Love these workouts! Can’t wait to try them out at home!
Thanks hope you have a chance to try it
Ha, love the name of this workout! And I’m a big squat fan, so need to give it a try!
Let me know what you think!
Interesting that you start with the heaviest and end with the lightest. I thought it would be the other way around.
Yes that is the technique used for drop sets. Try it and you will see why it works 🙂
Sounds like a fun workout! I’ve been toying with heavier weights too – I need some 12lbs.
I like 12# for dead lifts and bicep curls. Remind me to show you my gym when you come over 🙂
I love a great lower body workout!! Deadlifts are my absolute favorite, but I also like a sumo squat since it hits inner thighs too!
It is fun to mix it up hope you give this a try
This is a great workout. I sooo need to get back into that game … I’ve been slacking for months now. Love the leggings btw. 😉
Jump back in you got this!
Great squat variations! I love them all!
Thanks me too!
Ooh! I can’t wait to incorporate some of these. Besides RDLs, I kind of have a thing for Bulgarian Split Squats. What is it with me & Eastern Europe? LOL
ha ha I also love the split squats they are a great exercise. Enjoy them!
Great exercises, Deborah!
My PT has given me squats to strengthen my glutes.
I need to do them on a rolled-up mat (balance!) and with a band above my knees. It’s quite a workout! I need to add some weights, I’m sure it would be even more effective.
I also like doing them w bands for the extra challenge
I like the idea of starting with heavier weights and dropping weight as you add more reps! Squats and deadlifts are both such great exercises.
Thanks I have become a fan of drop sets and they are always harder than they seem
love reading about how you work out. Someday maybe I will too lol
You might surprise yourself! 🙂
Looks like a killer workout! I did goblet squats in my OTF class this morning and those are my favorite because I can go a little heavier on the weights.
They are great I do like to mix up the squat variations
This looks like a great workout! I love squats to help me get stronger and faster, but it’s also a functional exercise.
absolutely! Thanks for checking it out
These all are great moves!! I need to up my “heavier” dejection if weights. Hard to find at the moment…
They are hard to find at the moment. I found some at SPRI a few weeks ago
Some of my fav moves, but not sure I’d have the energy after a long run, LOL! Maybe a short, easy one. 🙂
That works too! I have moved my leg days to run days so I am not sore for the run.
I really love squats. All kinds so this workout is perfect.
So do I! Always feel accomplished after doing them
I love all kinds of squats. They were always my favorite. Right now, they are a lot harder for me to do properly, which makes me not want to do them at all, but I should try to get over rmyself.
I bet they are more challenging now. I suggest starting without any weights and work on your balance. I bet you will surprised what you can do
I love the name of this routine! So good! I love workouts like this that help you with core stability – so helpful in the long term!
Yes so important to keep up with the strength work
This is a great workout routine. The title of this work out makes it that much better! So Fun!!
Thanks Leslie!
What a great workout! I love this combination of moves. It was hard but felt super effective.
I agree harder than it seems
I agree, strength training is so important for runners! This is a great workout, cant wait to do it again!!!
Thanks for checking it out Angela
Gotta love a good squat workout! And to answer your question, I love goblet squats, and I love to hate Romanian split squats.
I do love goblet squats as well.