As promised here is part 2 of my series of videos demonstrating body weight resistance exercises you can do at home, without any equipment as part of your fitness or weight loss strategy.
This video looks at body weight squats, and includes bench squats as well as full range of motion “ass to grass” squats. As I explain in the video, the squat is a primal or natural movement for humans and would be utilised frequently in a primitive or traditional culture in day to day activities. However due to modern lifestyles squatting has become a less frequently used movement and many people may find that they have a limited range of motion due to flexibility or postural / biomechanical issues – in fact this can be said for all of the movements in this program, and for this reason I include simplified versions of the exercises which can be used as a starting point before progressing to the full movement.
As I already said my “how to perform pushups” video, everyone needs to start somewhere, so do not be at all discouraged if you cannot perform the full movement to begin with. Rather, train consistently to the best of your ability and you will make improvements over time.
Practicing squats is also a form of functional training as this is the correct lifting technique to be used in the home or at work to avoid spinal injury. This technique should be used for any lifting from picking up a pet, a small child, a box of stationary, all the way through to heavier lifting.
As part of our home exercise program, start with a target of 30 squats. For most people new to exercising, this will be enough to feel a good workout in the legs. Do 3 sets of 10 squats if you can, but 6 sets of 5 is fine… just do as many as you can before you need to rest, and then repeat until you have completed a total of 30 squats.
You can do your push ups before, after, or in between sets of squats – whatever you prefer.
Stay tuned, everyone’s favourite exercise LUNGES is coming up next.