Did air squats this morning after my jog and push up plan, damn I can feel this coming back tomorrow morning already.
Every 10 squats I'd hold my position for 10-20 seconds (as long as I could last) with my butt pointed to the ground, then bounced back on the up and kept going till I couldn't anymore. Amazingly simple but taxing exercise.
awesome. Try doing it with the strict tabata timing used in that vid: 20 seconds squats as fast as you can, 10 seconds "rest". At the beginning, it's more important to focus on form (proper depth, maintaining the lumbar curve, knees tracking the feet), because squats carry though to so many other exercises. If you squat right, you'll do most everything better.
Another variation is to do 20 second squats, 10 seconds standing rest x8. Count how many reps you do in each interval; your score is your score for your worst interval. i.e. if you do 19, 19, 18, 17, 16, 15, 15, 15, your score is 15. You can also score this for total reps, i.e. that would be 134 reps (which is my current best, from a few months back).
One of the Crossfit coaches once said that folks shouldn't even be allowed to squat with weight 'til they can bust out a score of 18 on tabata squats with good form. They're that fundamental. Yet most people never do them because they're scared of looking a bit silly. Bah.
