Tag Archives: Squats

Wednesday’s Weekly Workout Mini-Challenge: Doubles

10 Nov

So far I’ve gone through 3 weekly workout mini-challenges: pull ups, squats and kitchen lifts (calf raises).  I hope some of you have taken part in them too!  It’s been an easy and not overbearing way to move a bit more throughout the day. 

I have a big challenge I’m working on that will kick off my 2nd year here on Get Healthy with Heather.  More on that fun challenge soon, but for now I’m going to combine 2 recent challenges for this week’s workout mini-challenge. 

I found the most benefit to come from the pull ups and squats.  The pull ups will stay at the bathroom station, but the squats will move to my kitchen station.  I like variety so having both of these going on for the next 7 days will be a fun change.

Doubles Workout Mini-Challenge

I set up my pull up bar in the bathroom door so every time I go to use the bathroom I have to do 2 pull ups.

I’ll switch between close grip pull ups and chin ups for a bit of variety.  Again I’ll try to incorporate a few wide grip pull ups because I have a never ending battle with those.

Check out the original post for modification to the pull up bar exercise.

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In the kitchen I’ve set up my squat station.  I put a note on my fridge that says –10 squats – so each time I go into the kitchen I do 10 squats.  Easy as that.

I’m leaving out my 10 lb kettlebell this time just because I don’t really have a place to put it in the kitchen.

Squat 1Squat 2

Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

This week will focus not only on one muscle group but multiple with the upper body pull up and lower body squat.

What challenge will you take on for the next 7 days?

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Wednesday’s Weekly Workout Mini-Challenge: Squats

27 Oct

I’m glad many of you liked the quick 10 minute interval workout and want to add it to your routine.  You can really get your heart rate up in just 10 minutes and kick you butt.

On Sunday when I was at home all day getting things done around the house, instead of doing a long workout in the morning, I decided to do that 10 minute interval workout in the morning, then another 10 minute workout in the afternoon. 

It was nice getting an energy boost throughout the day instead of at one time.  Just something else to try out. Smile

Last weeks workout mini-challenge was a pretty tough challenge to start out with.  Pull ups are definitely something you need to work up towards. 

This week’s mini-challenge: squats

For the next 7 days I wanted to choose something that anyone could do.  Squats are the perfect lower body exercise.  You can keep them pretty basic and use no weights as shown below.  Or to up the intensity add weights and go as deep as you can comfortably with proper form.

Make sure your knees do not go forward beyond your toes, so you’re really sitting back and down during this exercise.  Keep your core stable by contracting your abs.

Squat 1Squat 2

Once again I’ll be doing the challenge before heading into the bathroom.  I’ve decided to do 10 reps each time I go in.  I also put my 10 lb kettlebell next to the door so that I can add weights if I choose to.

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Want to join in on the mini-challenge?  I hope so!  Share your goal for this weeks challenge in the comments.   I’m cheering for you!