RED TEAM Boost Challenge (1/29-1/31)
Okay Team, it is time for our weekly BOOST!!
We all know muscle burns more calories than fat, right? And you know your biggest muscles are located in your legs? So we are going to work those muscles! We are going to try and get in 500 squats!!!
Here are some different squats for variety.
Regular squats
Step 1
Stand with your feet apart as wide as your hips, with your weight on your heels. Keep your abs tight and stand with your shoulders squarely over your hips.
Step 2
Sit back and down as if you were to sit down onto a bench. Keep your back straight, being careful not to lean forward, and lower yourself down until your thighs are parallel with the floor. As you exhale, straighten your legs, stand back up, and repeat.
Modification: Use a chair. Slowly lower yourself onto the chair and — using only your leg muscles — push yourself back to a standing position.
Sumo squats
Step 1
Place your feet apart as wide as you can while also pointing toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, exhale, press back up to starting position, and repeat.
Modification: Don't lower yourself all the way down to having your thighs parallel with the floor — try forming a 45- to 60-degree angle with your legs
King Squats
Step 1
Place a bench about 2 feet behind you. Bring your right leg up be*hind you and bend at the knee. Then place your right foot top down so it rests on the bench, with the edge of the bench hitting you just at the ankle. Your left leg should be planted out a little ways in front of you with toes pointing to the front. Now, bend your left leg until your left thigh is parallel with the floor. Your right knee should drop down and back toward the bench, but should never touch the ground. Keep your front left knee from going over the toe and keep your shoulders aligned over your hips.
Step 2
Hold for a beat and exhale, pressing back up to the starting position. Complete a full set with your left foot forward, then switch legs and repeat.
Wall Squat
Step 1
Now slowly lower yourself down until your thighs are parallel with the ground or until you legs form a 90-*degree angle.
Modification: Don't lower yourself all the way down to having your thighs parallel with the floor — try forming a 45- to 60-degree angle with your legs
Step 2
Hold this position for as long as you can, then stand back up. Try to work up to 1 minute
One-Leg Squat
Step 1
Stand on your right leg. Lift your left foot a couple inches off the ground. The same basic moves of the squat still apply. Keep your head up, don't lean forward, abs stay tight, and the right heel is on the ground. Don't let the knee go over the toe.
Step 2
Slowly lower yourself down as far as you can comfortably go. Exhale and stand up straight, balanced on the right leg. Continue for a full set on the right leg and then switch over to the left and repeat.
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