TRAINING AT A STAND YOUR MRS.SPORTY FITNESS TIP: SQUATS

YOUR FUNCTIONAL TRAINING FOR THE HOME: BODY WEIGHT PRISONER SQUAT

BODY WEIGHT PRISONER SQUAT

STARTING POSITION

  1. Spread your legs apart hip-to-shoulder.
  2. The weight is on the heel.
  3. Keep knees slightly bent.
  4. Tighten the core muscles.
  5. Keep the upper body upright (lift breastbone, shoulders deep and back).
  6. Put the palms on the back of the head.

 

EXECUTION

  1. Bend your knees slowly to 90 °.
  2. Push the buttocks backwards.
  3. The upper body remains upright.
  4. The knees remain behind the toe, vertically above the foot.
  5. Go slowly up, back to the starting position.
  6. Perform 20 reps at medium speed (video tempo).
  7. Move your slightly bent arms over your head.
  8. Loosen your legs by shaking them out for a short time.
  9. Perform a total of 3 times 20 reps.

 

HINTS FOR YOUR FUNCTIONAL TRAINING AT HOME

  • Put your jewelery and possibly your glasses aside before training.
  • Wear sturdy shoes during training to have a stable footing and good grip.
  • Move objects to a side in the room where you want to train so that you have enough space for exercising.
  • Always train according to your level of performance. Do not overdo yourself. It always applies: quality over quantity!
  • Drink enough water during exercise.

 

WE WISH YOU MUCH SUCCESS IN YOUR TRAINING!

Learn more about the functional training concept at Mrs.Sporty or make a free and non-binding trial at the club near you!

September 24, 2017
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