squats

Here is how to do the exercise first

A great overall exercise for the lower body. This version uses dumbbells instead of a barbell. Beginners may find this version easier to perform. There are a few variations using a barbell with weights, an empty barbell, weight plate and so on. I use kettlebells personally.

Steps

 

Grasp a dumbbell in each hand. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.

Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).

Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).

Pause in the downward position and slowly return upright to the starting position.

Tips

Practice the squat without any weight to allow yourself to become comfortable with the movements.

Here is the basic plan, remember if its too difficult adjust the quantities, same applies if you find this too easy. Just try and increase the numbers completed where applicable. Use a weight thats comfortable for you

Squats 31 day challenge

 

Day	Quantity	Weekly total
1	50
2	55
3	60
4	Rest day	165
5	70
6	75
7	80
8	Rest Day	225
9	100
10	105
11	110
12	Rest day	315
13	135
14	140
15	145
16	Rest day	420
17	150
18	155
19	160
20	Rest day	465
21	180
22	185
23	190
24	Rest day	555
25	220
26	225
27	230
28	Rest day	675
29	240
30	250
31	260	750

 

Video

httpv://www.youtube.com/watch?v=eDEUdZ9WQP8