The BST Holiday Hump Pump 2017
Here we go, b☆tch squad!
WHAT: 30 Basic Squats (3 sets of 10 reps)
WHEN: Every day for 7 days (Nov 24 - 30)
WHY: Increases Entire Body Strength & Muscle
WHO: Beginners - no weight other than body weight Advanced - may use light resistance (dumbbells, kettleball, medicine ball, band, barbell)
1. Stand with your feet shoulder-width apart, toes forward.
2. Place your hands on your thighs, gaze upwards and lift your chest high. Do not round or arch your back.
3. Bend your knees, shifting your weight onto your heels, and SIT BACK as if you're about to sit in a chair. ***Beginners use a chair as a prop to help guide your butt backwards.***
4. Keeping your head and chest upright, slide your hands down your thighs, ending where your elbows reach your knees (DO NOT let your knees go beyond your toes!).
5. Hold for 1-3 seconds.
6. Rise up while pushing through your heels then straighten out your hips until you’re back in the starting position.
Put your hands on a railing. Step back arms length so that when you squat down your arms are fully extended. Then lean back onto your heels. By holding on, you can't possibly lose your balance. PLEASE ASK YOUR LOCAL FITNESS TRAINER/FRIEND TO CHECK YOUR FORM.
OK, LET'S SEE YA! Feel free to text, Facebook or direct message me photos of your squats! Let's empower and inspire each other to greatness! I'll look at your form and give feedback, too.
Let's gooooooooo, b☆tches!
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