Hey everybody, welcome back to my channel!
Today I have a one hundred (100) squat challenge...did I just say "Squal?"
SQUAT challenge for you guys.
It's going to be ten (10) exercises, ten (10) different repetitions, to reach one hundred
(100).
I hope you guys have warmed up by now, we're going to just jump right into it!
BY the way, before I do any exercise I am going to demonstrate how you do it before
doing it this way you guy's kinds have previous knowledge of the exercise and you don't get
hurt!
If you have heart problems, are sick, or anything like that, PLEASE consult with your physician
before doing this video.
I don't want anyone to get hurt.
I'm just sharing what I like to do as a workout with you guys!
Our first exercise is going to be a normal squat.
Uhm, a normal squat, you can put your hands like this (crossed), like this, sometimes
this is what I do when it's getting to be too much, you can do what I do (arms limp)
like this, okay.
So, this is how you're going to do a squat.
You're going to put your butt out.
*POP* Like you're sitting on something, and sit.
So you want your butt to go here (standing straight), and out (butt popped out).
You don't want to go like the (plie done) that's ballet!
We want our butts ponged out.
Alright!
So you're gonna' exhale out, when you go down, and inhale up when you go up.
You also want to make sure that all of your muscles are contracted when you're doing this.
Abs, glutes, thighs, everything!
Here we go!
We're going to do ten (10) reps on a regular squat.
By the way, we all sound like horses when we exhale, okay!
FIVE (5) (demonstrating).
Niiinnneee! AND, ten (10).
Uuuh and squeeze.
The next exercise is going to be jump squats!
You're going to squat then jump.
All your strength is going from your feet all the way up to your hamstrings to your
glutenous maximum and minimum, we're going to squat jump!
Okay!
FIVE (5) (demonstrating squat jump).
TEN!
Alright, we're moving on to thirty (30) now.
We're going to do sumo squats!
So, this is your regular squat, and we're going to maximize that.
We're going to do that ten (10) times.
This is gonna' hurt, just being honest with you!
Alright, here we go.
FIVE (5) (demonstrating).
Nine (9) (demonstrating).
ANNNND TEN (10)!
Squeezing in (squeezing all muscles as I rise up).
We did it!
Okay, we have reached forty (40) repetitions (clapping).
We're now going to do a squat, okay, and step back, and lunge.
Watch me.
Squat, lunge.
It's going to be alternating so you can actually amp it up by doing this (jumping while doing
the squat to lunge), okay that's what I am going to do.
Do what feels most comfortable for you!
That's one (1)!
That's two (2)!
Three (3)(panting).
Four (4)!
That's five (5).
If you're starting to get a little pain just go back to modified form!
Okay, we're at seven (7).
Nine (9) (demonstrating), and we're reaching...TEN (10)!
For our magic number of fifty (50), we're going to do ski squats.
Feet together, and go for it!
That is seven (7) now (demonstrating).
This one actually really hurts...nine (9), and TEN!
For sixty (60) we're going to be doing jump squats (this one is a variation I FORGOT the
real name hehe).
So you're going to come here (squated), and you're going to go in (from squat to ski squat
almost), then out.
We're going to do this ten (10) times, so every time you come center, count that as
1.
Very quick.
Alright!
Eight (8), nine (9), ten (10)!
For magically number seventy (70), we're going to squat (squats), okay, then what I want
you guys to do, kinda' like jump squats are, I want you to go, out (springs into sumo squat).
So, we're here (squat), out (sumo squat).
This one hurts a lot more than the other one!
Alright.
Every time you go out, count that as one (1).
Six (6), seven (7), eight (8), nine (9), ten (10!
I know everybody is probably dead by this point, but now we're at eighty (80), and we're
almost there.
This one is going to be a little difficult.
If you can't do it just go to a regular squat.
On your tip-toes, we're going to do squats!
This will work the calves, basically your whole body.
So here we go!
Keep your balance in your big toe, it'll even you out!
So, here we go.
One (1).
Two (2).
Three (3).
Four (4).
Six (6), seven (7).
Don't sacrifice your form by the way.
So if you're falling off, cut it out, guys.
Go to a regular squat.
TEN (10)!
Okay, guys!
We're at ninety (90).
Ninety (90) is not easier, sorry!
SO!
We're going to come here, and we're going to go into a squat.
One (1).
Two (2).
That's five (5)!
Eight (8).
Okay!
We have ten more to go, grab a drink of water, and we're comin' back in.
So uh, forgot to tell you guys, 100 is not going to be really easy.
We're going to do high knees, but where both of your legs are up.
Five!
Eight.
NINE!
TEN!
WE DID IT.
We just did one hundred squats (100) all different exercises, and (pant) I'm pumped!
You guys can do this at the end of your regular workouts, as an extra burn out, you can do
this twice over for two hundred (200) squats, but guys I'm sweating.
Please be sure to do a warm down, or cool down, after!
Kinda' like what I'm doing.
You don't want to just stop immediately.
Let your heart rate just sorta' slow down (swaying arms around).
Okay, this was a hard workout, with cardio, and your ass is on fire, your heart is on
fire, but KEEP MOVING!
Okay, I like to actually sway.
Some people like to do downward dog, I do that typically after.
For example (demonstrating) reach up, and go down!
Okay, you wanna make sure that your calves and everything like that is stretching out
to the max.
Becuase trusts me, you don't want muscles that are really sore.
Okay, stretch this way (giving an example of a cooldown), and so on, and so forth.
I hope you guy's enjoyed!
Please do like and subscribe xoxo.
Không có nhận xét nào:
Đăng nhận xét