Prisoner Squats

I've only recently learned about Prisoner Squats thanks to that bootcamp class I participated

in last month, and I am now a big fan!

Because I'm new to it, I decided to let Men's Health tell you how it's done!

• Stand as tall as you can with your feet spread shoulder-width apart.
• Place your fingers on the back of your head (as if you had just been arrested).
• Pull your elbows and shoulders back.
• Your lower back should be naturally arched.
• Brace your core and hold it that way.
• Lower your body as far as you can by pushing your hips back and bending your knees. The tops of your thighs should be parallel to the floor.
• Pause, then slowly push yourself back to the starting position.
• Keep your weight on your heels, not your toes, for the entire movement. Your knees should stay over the centers of your feet as you squat.
• Your torso should stay as upright as possible. Don’t let your lower back round.

ENJOY!

Plie Squats

We know I LOVE plie squats! What other move works so many muscles?!

(inner thigh, outer thigh, hamstrings, quads, behind, and add a toe lift for calves!)

I think I've gone over this move a billion times so here's the key reminders:

1-Keep your booty tucked under NOT out like a BASIC SQUAT.

2-Keep feet WIDE. Otherwise your knees create a diamond look which is wrong.

3-Sink down LOW. Your legs can take it!

4-Keep chest LIFTED. Don't allow it to lean forward.

Okay. We busted out 60 squats today, right?!

See you tomorrow!

ENJOY!

Your Generic Squat

In honor of our SQUAT CHALLENGE I thought I would run through some different 

squats to make this challenge a little less repetitive! 

Today, we are just going to cover your generic, Basic Squat.

I found this stellar picture from the blog He and She Eat Clean and thought it was perfect!

To do a basic squat, you don't need heavy weights or fancy equipment (although that stuff is

fantastic!). Spread your weight throughout your whole foot, not just you heels. If you wonder why,

just try it out! It engages your whole leg (verses just the backside) which makes the move more significant!

Imagine yourself sitting back into a chair, chest lifted. When your knees are about at 90*, make

sure your knees are aligned with your toes, and then push back to standing.

I'm usually at a loss at what to do with my hands. You can do just like these lovely pictured

ladies are doing, or hold them straight out in front of you. If you have a bar or

dumbbells, hold at your shoulders.

Ready to knock out 55 squats today?!

ENJOY!

30 Day Squat Challenge!

As I was looking for a picture of squats with what I WAS going to do for my post today, I came across this 30 day squat challenge and figured that looked fun!

So here we go! 

I figured that since I taught a lifting class today, that I AT LEAST did 50 squats.

(One of these days I'm going to actually count.)

I think I will mix these up with the type of squats I do. 

I'll see what fun types I can find and this week will post them to change it up!

For our BOOTY's sake, lets do this thing!

ENJOY!