Hey everybody! Hope you all had a great weekend because I know I did. I did two awesome photo shoots over the weekend and look forward to showing you those pictures shortly. Also, I enjoyed watching my little brother Austin Chatman play his first two NCAA tournament games. Him and his school Creighton University played amazing! I’m definitely a proud sister.
3000 SQUAT CHALLENGE
Alright everyone how are you doing with your squats? We’re a little more than half way through. Your legs should be looking good! For these last two weeks of March I challenge everyone to take it up another notch and push yourself a little harder. Whether it’s doing more reps, switching up your exercises, adding light weight every now and then or doing single leg exercises find a way to pick it up. In the famous words of Billy Blanks, “DOUBLE TIME!” As always we are in this together so today I’m going to demonstrate three new squat exercises to jazz things up a little bit: sumo squats, split jump squats, and single leg squats. These squats are more advanced and form is extremely important.
SUMO SQUATS / PLIE SQUATS
1. Begin by separating your feet about 1 and a half to 2 times your hip width.
2. Turn your feet so that they face outwards about 45 degrees.
3. Inhale and bend your knees while lowering yourself towards the ground.
4. Exhale and squeeze your glutes (butt) to return to the starting position.
ADVANCED: You can use a dumbbell while doing the exercise. Hold a dumbbell in your hands, so that the weight is centered between your legs. Then exhale and squeeze with your glutes to rise to the starting position.
FORM TIPS: Some people have a tendency for their knees to collapse inwards. So make sure that your knees line up with your feet. Also make sure that you keep your back straight during this lift. Do not let your back round and hunch too far forwards!!
SPLIT JUMP SQUATS
1. Stand with feet staggered (almost as if you were starting a race) and your arms at your sides
2. Jump up as explosively as you can reaching for the ceiling with your arms.
3. While in the air alternate your front and back leg before landing.
FORM TIPS: Use your whole foot to jump and not just your toes. Try not to let your shoulders lean out beyond your knees as this can strain and injure your back.
SINGLE LEG SQUAT
1. Stand with left foot on floor and right foot elevated.
2. Squat down so that your leg makes as close to a 90 degree angle as possible and making sure that your elevated foot never touches the ground
3. Pressing through left heel, lean body slightly forward and stand up, squeezing glutes to return to the starting position.
4. Repeat as desired on that leg
5. Switch legs and repeat.
ALTERNATIVE: If you are not strong enough to do this without assistance then use a wall or hold the back of a chair to assist you
IMPORTANT REMINDERS (You’ve seen them before but it’s worth repeating)
2. FORM! FORM! FORM! Get the form right before going for speed or reps.
3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!
4. When you are doing these different types of squats make sure your using just your body weight.
ADVANCED: If you’re more advanced in your weight training you can use light weight once or twice a week but I wouldn’t recommend using weight very often for the amount of squats you will be doing per day. I want to make sure you are keeping your body safe from injury.
WHAT TO LOOK FORWARD TO:
We want to end the month with a bang so this is not the time to get lazy or slow down! Remember this quote:
The body does not want you to this. As you run, it tells you to stop but the mind must be strong. You always go too far for your body. You must handle the pain w/ strategy. It is not age; it is not diet. It is the will to succeed.
~Jacqueline Gareau (1980 Boston Marathon Champ)
Also, look forward to some great cardio advice, the beginning of an arm exercise series, nutrition tips and more photo shoot pictures.
Yours in Fitness,