We all have fitness in our lives for many reasons. For some, it’s doctors orders, others for vanity, and quite simply, to keep ourselves in check mentally and physically.
So whether you enjoy exercising or just pretend to, it’s a must to keep our personal machines going.
That’s why it’s good to throw in variations and combinations from time to time, to keep our bodies and minds fresh.
Our move today is a close stance squat with a knee up combination, holding a hand weight.
This move will be working the lower body, quads, hamstrings and glutes and core. You will need a medium hand weight for this exercise.
Begin this move by holding the weight in both hands at chest level. Keep your chest tall, shoulders back and down, core engaged, and feet placed slightly outside your hips with your toes facing forward.
Start by bending in the knees and sitting into your squat motion. Go as low as you can to efficiently get back up, pushing your body weight back into the heels. Keep the knees behind the toes.
Once you reach your deepest position, return to the start, lifting one leg and tucking the knee toward your chest. Release and proceed into your next squat, alternating knees. Remember to hold your core tight and strong on the tucking motion as this is a great core-strengthening bonus.
Shoot for at least 10 squats for each set, aiming for at least three to five sets.
The hand weight is just for added resistance. You can always add more if you need intensity or drop the weight if your balance is compromised or you feel too fatigued.
— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA, in Lakeland, Florida, can be reached at firstname.lastname@example.org.