Posts: 28,151
4/24/12 8:36 P

4/25
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Please Stop by for "Your Daily Discussion" Topic Below for Discussion, Questions &/or Comments!

"PLIE'SQUAT your QUICK FIRE"


BEGINNERS SHOW ME HOW LINK~~exercise.about.com/od/exerciseworkouts/ss/
howtosquat_8.htm
SHOW ME HOW LINK~~www.youtube.com/watch?v=cJN4pCByNPU&featur
e=PlayList&p=EA6DB1BE2218C915&playnext
=1&playnext_from=PL&index=32
SHOW ME HOW LINK www.hulu.com/watch/50701/resolution-soluti
on-plie-squat-with-limbo#x-4,cWeek%201
:%20Strength%20and%20Toning,1,0
There are a variety of ways to do squats, but one of my favorite versatile versions is the Squat...When you don't have access to weights, but you still want to work your legs, this version of the traditional squat can be pretty challenging.
Being on your toes adds intensity in the calves as well as the quads, so you'll really start to feel it after a few reps.
Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don't go out too far. You can add weights, you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.
SPECIAL NOTE: This can be a nice variation to add to your routine if you need a new challenge. Just take care when lowering down and only go as far as your flexibility will allow.
Track Under Fitness: Squats
Challenge yourself to 50 squats in sets of 8-10 each! Of course, as long as you do them consistently all during your day- You will have accomplished Your Challenge!

SUPER BONUS www.womenshealthmag.com/fitness/no-equipme
nt-required-workout
BONUS www.sparkpeople.com/resource/fitness_artic
les.asp?id=1027
Everyone has a few minutes they can QuickFire through the day. Studies prove several short bouts of exercise throughout the day are equally as beneficial for your health and calorie burning as one longer continuous session. Giving your metabolism a QuickFire boost several times through the day, adds up to more fat burning.

For those who are new to the team please look over the other daily challenges...if todays is too much for you please pick the challenge that fits your exercise level and abilities....
Make change happen.....QUICK FIRE Your LIFE!!!
~~~~~~
~~Mic~~~~ Lynn ~~~ Karen~~~Rosie~~~ Wendy
QFC~33

current weight: 150.0

166 154.5 143 131.5

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