Beginners Exercise - Squats (don't skip this READ IT!)

Today's Beginners Exercise Challenge is squats. I don't want to hear it! Unless you are pooping and peeing in your pants you can squat, at least one. If you can sit down and get up from your couch, you can squat.

3 Rounds of 10 Squats!

So here are your options:

1. A regular body weight squat, put your hands out in front of you and squat down as low as you can go sticking your butt out far and keeping your back straight and then stand back up thrusting your hips forward and pushing down through your heals and not the balls of your feet. You should not feel pressure in your knees if you are make sure you keep your back straight and stick your butt out.

2. A bump squat. Get a kitchen chair, or some other hard surfaced chair set it in a place where you have a little room, stand in front of the chair and sit down so that your butt is on the front half of the chair surface. As soon as your butt touches, stand back up pushing through your heals, stand so that your feet are slightly on either side of the chair. You will feel this type of squat more on your inner legs, but its a great squat.

3. Hold on to two chairs (or a door frame). Get two kitchen chairs and set them facing away from each other, stand between them holding on to the backs of the chairs and follow the instructions in squat #1. You could also do this in a door frame.

4. Couch or Toilet Sit. Sit down on your couch (or toilet) and stand back up. Do not use your arms. Do not sit all the way down, just until you can shift your momentum to get backup.

Go as low as you can go, ultimately the lower the better but do not kill yourself just yet. You will feel these, enjoy the pain you will be working your biggest muscles.