Belt Squat

For a warm-up, 3-4 sets of 60 steps is good

The Hip-Belt Squat Workout

Here's an example of a typical belt squat routine for developing strength, power,
muscles, and cardiovascular density:

 Set 1: Warm up set, 20 reps.

 Set 2: Warm up set, 15 reps.
 Set 3: Warm up set, 10 reps.
 Set 4: HEAVY set, 8 reps to positive failure!
 Set 5: HIGH REP set, 40-100 reps.

Descending Levels of Rest-Pauses Between Each Set (in other words, if you're just
starting out on this program, you're probably a level 1 and as such, will need
between 2 1/2 to 3 minutes of rest between each set):

 Level 1: 2-1/2 to 3 minutes

 Level 2: 2 to 2-1/2 minutes
 Level 3: 1 to 1-1/2 minutes
 Level 4: 45 to 60 seconds
 Level 5: 30 seconds

Stay at each level approximately one to two weeks before progressing to the next
level.

Notes
1. Calculate the amount of weight to be used when moving from one set to the next
(either up or down) to meet the listed "rep factor."
2. Do the Hip-Belt Squat workout once or twice a week on nonconsecutive days,
depending on energy, endurance, and sanity.
3. Pause only briefly (1-2 seconds) between reps on sets 1-4. On set 5, you may
have to take definite pauses of 5-10 seconds between the later repetitions in the
set.
That should do it. I think I've given you all the info you need to start doing this great
movement, and I really hope you'll give Hip Belt Squats a go in your leg training
workouts and reap the benefits of this "anabolic" equalizer. Stay flexed!
BELT SQUAT WALKING

HOW TO EXECUTE THE MOVEMENT

Stand in a wider than shoulder width stance with the belt placed around the hips
and lower back. Start to walk forward then backward pushing from the sides of
your feet keeping the stance wide. This is a great exercise to both warm up with or
to use as an end of workout conditioning exercise.*Throw in some upper body
shadow boxing or overhead kettlebell presses to add variety to the exercise.
Sets (1-3) Reps (5 minutes per set) Weight on the Belt Squat-Start with 90lbs at
the beginning. The aim is to have at least your body weight on the machine while
performing each exercise!

HOW TO EXECUTE THE MOVEMENT

Stand in a wider than shoulder width stance with the belt placed around the hips
and lower back. Then Choke 2 Westside Barbell mini bands onto the belt squat
frame making sure to place them wider than the body. While holding the bands in
each hand in a upper body fighting stance start to walk forward and backward
pushing from the sides of your feet always keeping the stance wide while
simultaneously throwing punches and elbows and ALWAYS keeping the hands up
at head height.
Sets (1-3) Reps (5 minutes per set)
Weight on the Belt Squat-Start with 90lbs at the beginning. The aim is to have at
least your body weight on the machine while performing each exercise!

“Belt Squat” Marching

I don’t have a Belt Squat machine (and most gyms won’t), so this is one way I do
this awesome exercise. Attach a dip belt to a weight somehow and just start
marching. Timed sets (1-3 minutes) work well.

Warm-UP
Belt Squat Marching 3-4 minutes

Four sets for max reps against a 4-minute running clock, complete: