For those of you that took on last weeks MidWeek Challenge, how did it go? This week I thought we might work on the legs and bottom with one simple exercise SQUATS!

Let’s warm up by running in place for 5 minutes. Make sure the legs are nice and warm, now:


1. Stand with feet hip distance apart with your toes, knees and hips in a straight line.
2. Pull your belly button towards your spine and contract your abdominal muscles.
3. Slowly lower your body, as though you are sitting in a chair.
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can’t go down that low, go as low as possible.
5. Take a look to make certain your knees are BEHIND your toes.
6. Keep the weight on your heels, slowly push your body back to starting position.
7. At the top of the movement, do NOT lock your knees. Keep a slight bend in them.
*8. Repeat the movement 25 times, performing 4 sets. For each repetition, count to three on the way up and on the way down to ensure you’re not going too fast.
9. Rest 30 to 60 seconds in between sets.
10. Stretch your quadriceps and hamstrings after each set or after your final set, spending at least 10 to 15 seconds on each stretch.

You have completed 100 squats! Well done!

*Modify if necessary, don’t injure yourself.

To assist with proper form, perform squats next to a full length mirror.
Breath continuously and keep your neck in line with your spine.

“The journey of a thousand miles begins with one step. ” -Lao Tzu