IN & OUT: EXPLOSIVE PUSH & SQUAT FLOW

This workout is all about seamless movement, explosive transitions, and total-body endurance. You won’t just be doing push-ups and squats separately—you’ll be flowing between them, building strength, mobility, and coordination in one continuous sequence.

THE WORKOUT:

✅ In & Out Push-Ups: Start in a narrow push-up (triceps-focused), then step laterally into a wide push-up (chest-focused). That’s one rep—keep flowing side to side.

✅ In & Out Squats: Immediately transition into squats—begin with a narrow squat, then step into a wide squat, maintaining control and rhythm.

LEVEL 1️⃣:

• 3 Rounds

• 6 In & Out Push-Ups → 12 In & Out Squats

LEVEL 2️⃣:

• 4 Rounds

• 10 In & Out Push-Ups → 20 In & Out Squats

LEVEL 3️⃣:

• 4 Rounds

• 15 In & Out Push-Ups → 30 In & Out Squats

KEY POINTERS:

✔ Fluid Transitions: Don’t pause—let the lateral movement in push-ups and squats feel natural and dynamic.

✔ Full-Body Engagement: Core tight, chest controlled, legs powerful. Everything is working.

✔ Explosive Push, Stable Squat: Stay light on your hands and feet—this is strength and agility combined.

✔ Rhythm is King: Move like a gorilla—strong, fluid, and relentless.

Who’s ready to GO IN & OUT like a beast? Drop your best set and LET’S GORILLA! 🦍⚡️