Squats & Stripes
Beginner: Bodyweight Squat
Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
Bend at your knees and hips, like you’re about to sit in an imaginary chair. Keeping your chest lifted and your spine neutral, lower as far down as you can.
Make sure to keep your knees over your ankles and press your weight back into your heels.
To rise, push through your heels to bring yourself back to standing position. Do this squat 10 times. (For a greater challenge, place a loop band on the legs just above the knees).
Side view of a woman standing, then extending her arms out straight and bending into a squat position
Moderate: Jump Squat
Stand facing forward with your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
Bend at your knees and hips, like you’re about to sit in an imaginary chair. Keep your chest lifted and your spine neutral.
On the way up, explode up through your toes into a jump reaching your arms up overhead.
Land softly, immediately dropping back down and exploding back up again. Do this jump squat 10 times.
Side view of a woman standing, then lowering into a squat, and then jumping up in the air
Advanced: Squat with Kickback
Stand facing forward with your feet shoulder-width apart or slightly wider. Drop down into a squat position.
As you come up, lift your right foot off the ground, squeezing your glute and kicking your leg back behind you.
Lower your right foot back to the ground, squat down again, and repeat. Do this squat with kickback 10 times before switching to kick your left leg back. (For a greater challenge, place a loop band on the legs just above the knees).
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