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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

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…Fitness Item Spotlight: Bodymax Kettlebone Kettlebells…

Today’s post is dedicated to my fellow fitness junkies!
For those of you who are more advanced….or even for those fitness enthusiasts who are looking to start to purchase items for your own personal home gym I have a slight suggestion for you!

I would like to introduce to you:

Bodymax Kettlebone Kettlebells

These kettle bells are made from cast iron.  That means durable…build to last….and well worth your money!
The flat bottom makes it so much easier than the rounder kettle bells for storage.  The handle is also slightly larger for better handling.

.What are some good exercise to do with kettle bells?’

Dead Lifts:

Image by BETH BISCHOFF from Women’s Health Magazine (click on image to go to site)

  • Stand with your fee about shoulder width apart
  • Rest the kettle bell between your feet (rest on the floor until you pick it up)
  • Grab the kettle bell handle with BOTH hands
  • Make sure to keep a strong firm flat back (when you bend down)
  • pick up the kettle bell and squeeze your glutes, strengthen your core (abs), and make sure to balance yourself on your heels
  • Stand up/down (like you are doing squats) slowly.
  • It is suggested that you do 8-12 reps with about 6-10 sets

Figure 8:

Image by BETH BISCHOFF from Women’s Health Magazine (click on image to go to site)

  • stand with your feet shoulder width apart and knees slightly bent (not at a 90 degree angle)
  • have a straight back and make sure to keep your chest UP
  • Grab the kettle bell and swing it through your leg.
  • grab it with your other hand and swing it through the other leg
  • continue to do this for about 10-12 reps and about 6-10 sets.

Bent Row:

Image by BETH BISCHOFF from Women’s Health Magazine (click on image to go to site)

  • take the kettle bell in one hand
  • squat down slightly bending forward slightly
  • try to allow your torso to almost get parallel with the floor
  • let the kettle bell hang at arm’s length.
  • pull the kettle bell to the side of your check (keeping your elbow close to your side)
  • lower the kettle bell back to its start position and that will equal 1 rep on one side.
  • Do about 8-12 reps PER ARM.  suggested 8-12 sets.

These are just a few quick and not too complicated exercises that you can complete with these types of weights.  Even if you do not have kettle bells you can use other types of weights to complete these types of exercises.

Please feel free to check out these kettle bells at: http://www.powerhouse-fitness.co.uk/bodymax-kettlebone-kettlebells.php

 

I hope that this information was informative and helpful!  

Do not forget to do some hard work in the gym this week guys! 

Any day is a great day to start your own health and fitness journey. Why not start today!


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