Countdown Hijack | Friends

Quick Intro

Countdown Hijack is a squat set where the counter cannot be trusted. One partner does bodyweight squats. The other counts down the reps out loud from an agreed number, for example 15. Every so often, the counter “hijacks” the count: they jump back to the start, skip a few numbers or suddenly count up. The squatting partner ignores all of it. They keep a steady pace, keep their own honest count in their head and stop when their count reaches the end. Then the partners swap.

There is no winner. The game trains a useful skill: holding your own pace and count while someone else’s voice is pulling you off it. It is also fun, since the counter gets to be as mischievous as they like with words alone.

The squat itself, sitting back and down and standing tall, is taught at Bodyweight Squat. This guide covers the game: fair hijacks, keeping your own count and swapping roles.

What You’ll Need

Two people.
A flat floor with room to squat facing each other, about two metres apart.

How It Works

Agree the number of squats in a set, for example 15.
Stand facing each other. The squatter sets their feet, the counter stands ready.
The counter starts counting down, “fifteen, fourteen, thirteen”, in time with the squats.
Partway through, the counter hijacks: restarting at fifteen, jumping from eleven to six or counting upward.
The squatter keeps squatting at their own steady pace, counting silently.
When the squatter’s own count reaches the end, they stand tall and say “done”.
Rest briefly and swap roles.

Fair Hijacks

The counter can use their voice in any playful way. Fair hijacks include:

Restarting the count: “eight, seven… fifteen, fourteen”.
Skipping numbers: “ten, nine, four, three”.
Counting the wrong way: “six, five, six, seven, eight”.
Changing speed: counting quickly to tempt a rush, or slowly to tempt a pause.

What is not part of the game:

No touching the squatter or getting in their way.
No shouting close to the ear or sudden loud noises.
No hijacks while the squatter is struggling. If form is breaking down, the counter counts honestly or stops.

Keeping Your Own Count

The squatter’s real task is to keep two things steady: the pace and the count. A few tips help:

Count on the way up. Saying the number silently as you stand tall gives each rep a clear marker.
Keep the same rhythm. Ignore the speed of the counter’s voice and squat at your own tempo.
Look at a spot on the floor or the wall. Looking at the counter makes it harder to ignore them.

At the end, the counter can tell the squatter how many squats they actually did, if they were keeping a real tally in their head. A matching number means the squatter held their own count through all the noise.

Making It Fair

For a partner who is new to the game, the counter hijacks less often and more gently. For one who knows it well, the hijacks can come thick and fast. Agree the level before the set starts. Training With a Friend has more on adjusting a game to a partner.

Staying Safe

Keep the squats steady and full. The pace stays moderate, which keeps the risk low.
The counter watches form. Hijacks stop the moment the squats get sloppy.
Space between partners. About two metres keeps the counter out of the squatter’s way.
Anyone can stop at any time. The squatter just stands up and says so.

Common Mistakes

Following the counter’s speed. A quick count tempts a rush. Stay at your own pace.
Losing count and guessing. If the count goes, carry on with your best guess and finish honestly.
Hijacks that are too clever. The game is playful, so keep them simple and funny.
Shallow squats to finish sooner. Each rep counts only if it is a full squat.

Fitting It Into a Session

Countdown Hijack fits nicely as a light leg block early in a session or a playful break between harder sections. Two or three sets each is plenty. It also suits a group warm-up, with one counter and several squatters. Building a Partner Session has more on placing a light block.

Getting Better Over Time

As the squatter gets better at holding their own count, the counter can make the hijacks more frequent and more devious. The set can grow to 20 or 25 squats, or switch to a harder squat such as a slow lowering or a pause at the bottom.

Countdown Trap hides deliberate mistakes in a countdown during jumping jacks.
Simon Says Squats tests listening with a trap word.
Silent Signal Squats directs squats with hand signals only.
Rhythm Break Push-ups breaks a clapped rhythm during push-ups.

FAQ

How does the squatter know when to stop?

From their own silent count. The counter’s numbers do not decide the end of the set.

Can the counter track the real number too?

Yes, and it makes a nice check at the end. The counter keeps a quiet tally while saying the wrong numbers out loud.

Can we do this with other exercises?

Yes. Push-ups, lunges and jumping jacks all work. Steady, countable movements are best.

Related to Bodyweight Squat, Countdown Trap and Simon Says Squats.