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  • FREE Guides
    • Stretching
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Squats As Simple As 1,2,3...

8/24/2023

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Do you know Squat? If not, then you are missing out on great benefits like building stronger and leaner legs, boosting your metabolism, increasing your walking- or running- pace, and enjoying longer stamina! Plus this exercise can be completed anywhere and did I mention FREE?
The below illustration will help you start with simple, easy-to-follow squats, then progress into more challenging forms.

There is a printer-friendly version attached for your convenience.

Warning: This information contained herein is not intended as a substitute for a medical advice. Always consult your physician before starting this or any exercise program. Especially if you have prior injuries in the low back, hips, knees or ankles.

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Chair Squats (Easy)
  • Stand with feet shoulder-width apart
  • Keep back straight throughout the exercise
  • Squat down until glutes touches the chair

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Ball Squats (Easy)
  • Stand with feet shoulder-width apart
  • Lean on ball, placing it at lower back level
  • Keep back straight throughout the exercise
  • Squat down until thighs almost parallel to floor

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Regular Squats (Intermediate)
  • ​​Stand with feet shoulder-width apart
  • Keep back straight throughout the exercise
  • Squat down until thighs almost parallel to floor

8-Week Sample Plan

BONUS! Try the below 8-week plan to build your squat forte (and a great-looking legs too!)
Important: Adjust the below suggested schedule according to your own fitness level. Take at least 2 days break in between the below training days.  
1-2-3_squats.pdf
File Size: 266 kb
File Type: pdf
Download File

Happy & Healthy Training!

Your Trainer,
Rami
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    Rami Aboumahadi
    Certified Personal Trainer and Founder of the Total Transformation Challenge program

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