This is Why I Squat

Hello! How great do you feel? How did the 3-Step strategy work for you? You must be thinking much more positively about yourself! I know it has helped me a great deal whenever I start something new or don’t feel confident in myself about something. So congratulations for beginning to retrain your thoughts! It is a long process, I won’t deny that, but the fact that you have only begun, is quite the accomplishment! Way to go!

Want a nice butt? This week, I will be teaching you how to SQUAT! Learning the proper form to any exercise is imperative to what you will actually get out of the exercise.  You want to get the most out of all the work that you put in!

HOW TO SQUAT

Stance: Feet should be hip-width apart

Weight distribution: Fully throughout the bottom of your feet

Motion:

–       Pretend you are sitting BACK into a chair.

–       Your knees should never move in front/over your toes.  Avoid injury by keeping your knees stable in one place.

–       You are going to sit back until your knees are at a 90 degree angle.

–       From the sitting position, you are going to push up through your HEELS back into the standing position.

–       Repeat!

Sets / Repetitions:

Beginners: 3 sets / 12 reps each (no weight)

Pros: 3 sets / 12 reps (You can figure out your weight by doing the reps. You should be tired by your 7^th rep.  You should almost feel to the point of exhaustion at your last few reps of your last set!)

Modifiers:

–       Place a weighted plate under your heels. This will stop the feeling of falling backwards

–       Use your arms and you squat backwards to bring some weight to the front of your body.  This also stops the feeling of falling backwards.

–       Place a chair behind you and practice sitting back into the chair and getting up without the use of your arms

Coles Notes:

• Stand with your feet hip-width apart
• Sit back into your invisible chair
• NEVER let your knees creep in front of your toes to avoid knee injury
• Knees to a 90 degree angle
• Push up through your heels

Here is a 30-Day SQUAT CHALLENGE!

Day 1	50 squats	Day 16	Rest
Day 2	55 squats	Day 17	150 squats
Day 3	60 squats	Day 18	155 squats
Day 4	Rest	Day 19	160 squats
Day 5	70 squats	Day 20	Rest
Day 6	75 squats	Day 21	180 squats
Day 7	80 squats	Day 22	185 squats
Day 8	Rest	Day 23	190 squats
Day 9	100 squats	Day 24	Rest
Day 10	105 squats	Day 25	220 squats
Day 11	110 squats	Day 26	225 squats
Day 12	Rest	Day 27	230 squats
Day 13	130 squats	Day 28	Rest
Day 14	135 squats	Day 29	240 squats
Day 15	140 squats	Day 30	250 squats

 

I dare you to try it! I dare you to make your dream butt come true!!!!

 

NOW GO PUT THOSE GLUTES TO WORK!!!

Happy Squatting!!