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“Is fitness winners 100 reps squat challenge in this workout. When we going through ten ten different squat variations for ten repetitions each giving us a total of 100 repetitions this routine doesn t require any equipment. But if you want to make it harder you can always add extra weight. We also have not included a warm up or cool down.
So you want to make sure you get those in on your own all right so. Assuming you ve gotten your warm up. Done let s go ahead and get start with that first exercise. Which is gonna be a basic squat.
When doing 10 repetitions just go ahead and get ready and begin get a nice deep squat keep that back perfectly flat. The entire time you want to focus on trying to get those hips down. As low as you can as low as it s comfortable for that knee. So the main goal is to try to get those hips at least to knee height.
If you can drop those hips even lower than that just making sure that back stays nice and flat. You want to try to mimic the angle off of your shin with the angle of your chest to make sure your get a nice clean squat try not to lean too far into your heel and definitely try not to lean too far onto your toe. You want to make sure that weight is pretty even between that toe and that heel and as your last repetition right here go ahead and let that relax us move on to our next. Squat variation.
Which is gonna be a plie squat. This one you want those feet pointing in opposite directions rolling those hips open as much as you can let s go ahead. And get ready and start it up again feet in opposite directions squatting down as low as it s comfortable you re gonna feel like you have a pretty limited range of motion here especially depending on how flexible that inside thigh is as well as that hamstring. So you want to make sure you re trying to get those knees pointing in as close to opposite directions.
As it s comfortable for that knee and for that hip again keep that back perfectly straight up and down try and get those hips down as low as is comfortable. Just keep those lungs open keep that repetition going nice and slow under control. Almost done just two more repetitions. Nice deep squat.
One more and let it relax good job. Let s go and move on to our next variation. Which is going to be a squat with a side leg. Raise go ahead and get ready and start up a traditional squat.
Nice and low again trinket those hips to knee height or lower every single time you come up from that squat. You re gonna bring one leg up and out to the side as high as you can without tipping your body over sideways. You want to try to keep that torso perfectly straight up and down just make sure you re all turning every single repetition. Just keep that motion going again nice deep squat keeping those lungs open.
Nice flat back. We have just one more on each side right here. And let it relax good job. Let s move to our next.
One. Which is gonna be a roundabout. Squat. Just start with those feet about shoulder width.
Apart. Just. Like you would for a traditional squat go ahead and get ready and startup. I m gonna drop down to the write up across the left stop at the center reverse that direction back around the other side.
So you want to try to get that same depth like you would with a regular squat. So you want those hips nice and low. But you want to get as much motion. As you can from left to right as possible so really kick those hips off the left as you drop down up across the right and then reverse it down to the right up across the left.
As you come back just keep all turning back and forth keeping that back nice and flat again focusing on try to getting a nice deep squat. The entire time almost done one more back around the other side. And let it relax let s go and move on to our next. Which is me a squat with a reverse leg lift go ahead and get ready and begin all right starting out for that traditional squat again just like we ve done.
Before just adding that different motion. Lifting it leg back behind you instead of off to the side or just. Doing a traditional squat. Now every single time you drop down.
It s just like i said like a traditional squat get that back flat get as low as you possibly can when you come up one leg comes up back behind you nice tight squeeze on that but then bring it back down another squat and then up with the opposite leg. Just keep altering back and forth again focus on keeping that back nice and flat. Don t lean forward when you lift that leg up back behind you you want to try to keep that torso is straight up and down. As you can just two more repetitions one more on the other side and let it relax good job.
Let s move on to the next. We re me doing a triple dip squat. So we re doing three pulses at the bottom of the squat go ahead and get ready and start up. Nice deep squat just a regular traditional squat.
But pausing at the bottom doing three pulses at the very bottom that range of motion. Just about three to four inches in depth then right back up to a standing position before you drop right back down on that squat again now again you re trying to close hips. As low as you possibly can and you only want to pulse at the bottom range that motion. So you don t want to pulse in the middle.
You want to make sure your hips are as low. As you possibly can the entire time keep that back nice and flat keeping those lungs open make sure you don t hold your breath. Now as you start getting tired with this one you re gonna want to start limiting that range of motion. Doing that pulse a lot higher keep concentrating on forcing yourself to get down as low as you can that s what s gonna get you the most out of this that s what s gonna get you the most muscle development and toning out of this and get that button really nice and round so keep yourself down there as low as you can now we have just one more repetition to go and relax good job.
Let s go and move on to the next exercise. There s gonna be a sumo squat. Plus. A high kick.
Now this one you want to try to keep those feet about twice shoulder width apart those toes point off about a 45 degree angle. Let s go ahead and start it up get those feet out nice and wide turn those toes off. Nice big deep squat and then you can bring one leg up. And over top.
Nice. Big circular motion right back down the place. Where you picked it up from nice big deep squat again then back up and over now as you do this your feet are gonna start wandering back in towards each other try to keep those feet really nice and far apart. I ll make that outside thigh and that insight that i have to work a lot more as well as focusing on those glute muscles.
Those butt muscles in a different way than a traditional squat. So try to keep those knees out. Nice and wide it s your last one and let it relax all right let s going to move on to our next exercise. There s me a side squat and get ready and begin so step off to the side nice deep squat down between those knees.
So i keep those hips nice and low the wider you step the harder. It s gonna be on those legs. The more developing you can get out of that glute muscle that butt muscle as well as the more effort you can get out of those outside thighs. So the wider you step the more you re gonna have to challenge those muscles so try to get as wide as you can you only have a couple of repetitions left one more back over the other side and let it relax good job.
Let s move on to our next. Which is a double dip ski squat. So those feeding me really nice and close together two pulses at the bottom. Let s go ahead and get ready and begin those feet just about two to three inches apart.
You know drop down keep those knees straight in line with that foot make sure your knees. Don t kick off to the side or tuck. In you re gonna keep them right over top of that foot nice deep squat try get those hips down. As low as you can just like a regular.
Squat. You re trying to get those hips to at least knee height or lower. If you can as long as it s comfortable on that knee and that hip again keep that back nice and flat. You re doing that pulse at the bottom two to four inches in depth trying to do it only at the very bottom of that range of motion.
Now just keep it going a little bit. Longer you only have two more repetitions. One. More keep that pulse.
Nice and low and let it relax. Nicely done. Alright. Let s go ahead and move on to our last exercise of this routine.
Which is going to be a jump squat were to end off with a hard one let s go ahead. And get ready and start up. Nice deep squat jump. As hard as you can drop right back into a squat again and then jump again as quickly as you can make sure you get a nice slow recoil down into that squat get as low as you can before you jump as hard as possible the lower you go the more strength development and the more muscle development.
You can get in that but so the rounder. It s gonna get almost done and let it relax good job this workout is complete ” ..
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