Welcome To Day 12

❖   Do all 3 squat exercises without taking a break · doing 12 to 15 reps each. (weight optional)

1 – 1. Sumo Wide Squat

·   Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.

·   Your toes should be facing out.

Note: Your arms should be stationary while performing the exercise. This is the starting position.

·   Slowly bend the knees and lower your legs until your thighs are parallel to the floor.

·   Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.

·   Repeat.

1 – 2. Regular Squat

·   Stand up straight, legs shoulder width, while holding a dumbbell on each hand (dumbbell optional).

·   Palms facing the side of your legs.

·   Keep your head up at all time.

·   Begin to slowly lower your torso by bending the knees as you maintain a straight posture. Continue down until your thighs are parallel to the floor. Do not pass your toes with your knees.

·   Begin to raise your torso by pushing the floor with the heel of your foot and go back to the staring position.

·   Repeat.

1 – 3. Narrow, Feet Together Squat

·   Same as regular squat but instead your feet are stuck together.

Take A 1 Minute Break And Repeat One Or Two More Times.

2. Donkey Kicks (Ankle Weights Optional) · 15 Each Leg.

·   Get on all fours so that your hands are shoulder width apart and your knees are straight below your hips.

·   Bracing your abdominals and keeping your knee bent lift one leg up behind you until it is in line with your body and your foot is parallel to the ceiling.

·   Lower your back down to the starting position and repeat with the other leg.

Take A 1 Minute Break And Repeat One Or Two More Times.

3. Lunges · 15 Reps Each Side.

·   Begin standing with your feet shoulder width apart and if using dumbbells hold in each hands.

·   Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should not pass the toes.

·   Drive through the heel of your foot and extend both knees to raise yourself back up.

·   Step forward with your rear foot, repeating the lunge on the other leg.

Take A 1 Minute Break And Repeat One Or Two More Times.

4. Standing Calf Raises (Can Be Done On The Stairs One Leg At A Time Or On The Ground) · Weights Are Optional · 20 Reps.

·   Stand straight. Hold dumbbells (optional). The balls of your feet should be secured on top of the stairs or the floor. The knees should be kept with a slight bend; never locked. Toes should be facing forward. This will be your starting position.

·   Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.

·   Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.

Take A 1 Minute Break And Repeat One Or Two More Times.

Be Sure To Take Time To Stretch At The End.