Fitness Challenge #3

Now that we are getting the basics down with exercise, here is the weekly challenge at different fitness levels, to be completed along with your cardio: The Squat.
This exercise focuses on the quadriceps, gluts and hamstrings.
Tips for correct form:
*Stand with feet hip width apart.
*Abs pulled in.
*Shoulders rolled back and down- (you might feel like you are sticking out your chest, and that is okay)
*Keep your knees behind your toes.
*When sitting BACK into the squat it is like sitting into a chair, your gluts are reaching behind you.
*As you come up out of the squat, squeeze your gluts together.

Level 1: Learn how to do a squat correctly. Do 3 sets of 8 after walking* each day that you walk.

Level 2: Repeat 3 sets of 8 after walking* five minutes, after 15 minutes, and at the end of your walk. Complete with each day of cardio.

Level 3: With each walk* this week, every 5 minutes, after 5 minutes of warming up, do the following:

8 squats at regular speed

8 squats slowly down, slowly up (count to 2 going down and also coming up)

4 squats holding down for a count of ten. Your goal on the hold is to get low: you want your quadriceps parallel with the ground.

This will be on minute 5, minute 10, 15, and so forth until you have completed your minimum of 30 minutes cardio.

*If you are currently doing something other than walking for your cardio, such as jogging or running, or a different cardio machine, these can still be added in.