The goal is to build your foundation with the KING of all exercises the Squat! Stop by the Fitness Centre if you have any questions on your form. If you’re working from home Youtube is a great resource.
Century club 100 body squats in the day (break this up any way you want, 10 squats every 15mins? Or can your legs handle the deep burn of all at once? just get 100 squats in by the end of the day.)
Full body burn out complete a 30min AMRAP(As many rounds as possible in 30mins). Body weight: 25 body squats, 20 Lunges (10 each leg), 15 sit-ups, 10 push-ups, 5 burpees for 30mins.
Workday movement, 10 chair squats (Just sit down and stand up that’s all a squat is) at the top of the hour during your workday 8 sets total. (complete within the hour if you have a meeting). *pro tip; set a squat alarm to keep you on track and don’t use a chair that has wheels.
Complete 2 Tabata sets (20seconds of work 10seconds of rest for 8 round) of sumo squats.
10reps of yoga squat stretches (hold the low point of your squat for 30secs each rep).
Click the calendar for a printable version!