A bodyweight squat is one of the best exercises! A bodyweight squat if performed properly will strengthen your quads, hamstrings, glutes, calves, and core.
How do you perform a bodyweight squat?
Simple. First, stand with your feet about shoulder width apart, toes can either point straight ahead, or if you want to work your inner thighs, point your toes slightly outwards. This will also help you to get deeper into the squat position. Place your hands behind your head like a prisoner. Now push your hips back as if you are about to sit in a chair to avoid your knees going over your toes, which could cause pain or dicomfort in your knees. Use control to lower yourself down slowly until thighs are parallel with the ground. Keep looking straight ahead to avoid rounding your back. Pause for 1 second and return to the standing position squeezing your glutes on the way up. There you have it...Easy Peazy!
To add more resistance, hold onto 2 dumbbells while doing your squat or place a barbell on the top of your shoulders (not your neck). When you add weights, watch that your knees do not turn in or out as you squat down. If they do, the weight you are using is too heavy and should be lowered to prevent injury.
What do you know about skipping rope?
Did you know that skipping rope is a full body exercise, combining resistance and cardiovascular training all in one session?
It is resistance training for your calves, hamstrings, quads, shoulders, arms, and core. It improves your cardiovascular system. This system includes your lungs, heart, veins and arteries. Skipping also helps to improve co-ordination, stamina and flexibility. It's no wonder skipping rope burns twice as many calories as walking.
There are many reasons to choose a skipping rope over other cardio machines. It's easy to pack and bring with you anywhere, good for at the gym, home, or office. It can be used pretty much anywhere at anytime, indoors or out. Skipping rope does not require electricity, it can be as difficult or easy as you want and all you need is to swing it and jump it! Easy Peazy! So, if you are looking for a full body resistance workout that includes an amazing cariovascular workout, a skipping rope is what you are looking for!
1 hour of skipping rope can burn over 1000 calories!