Womens Workouts

Everything a Beginner Needs to Know About Squatting

Published

3 days ago

September 21, 2024

Everything a Beginner Needs to Know About Squatting

Why Is Squatting Important?

We all know squatting helps build strength. But it also is one of the most functional exercises that will carry over to life and sport. In today’s society we’ve lost the ability to get into a deep squat thanks to chairs, and lack of overall movement. Because of this, it has negatively affected our posture causing us to tighten up in our lower back and hips.

As far as overall fitness goals, strength is one of the key measurements we use to know all the hard work we are putting in the gym is actually leading us there. Squat is arguably the king of all exercises, and if we can get good at squatting, chances are we are doing something right. Also, it’s more than likely that if you are hitting 2x your bodyweight in squats, they probably look damn good.

What’s Considered Strong?

Decent / Good / Great

Male – 1.5x bodyweight / 2x / 2.5x

Female – .75x / 1.25x / 2x

What You Need to Know about Squatting

MOBILITY

Your body’s ability to handle a weight, and sustain a stable range of motion throughout the entire movement. If done properly, you should be able to call upon this control at any time in your life which will greatly lower your risk of injury. Everyone loves to just focus on strength when it comes to the squat. And don’t get me wrong, strength is fantastic, but if that’s all you do you will tighten up and actually put yourself at GREATER risk for injury. Why? You’ll have created a way greater force production without having, practiced exercising that through the entire range. If I have you go just two inches lower than you are used to, can you still handle that much weight? Probably not.

Goal: Work on mobility in the spine, shoulders, ankles, and hips. Spend 30 minutes a week focusing on increasing your range of motion in the hips and ankles. Be sure to check out MAPS Prime Pro if you want to figure out your specific weaknesses and be able to address those versus following a general guidelines. We all have our own shortcomings.

FREQUENCY

Squat often but not hard. A lifter on steroids can blast themselves everyday because they have the external supplementation to help them VERY quickly recover. Natural lifters don’t. In fact, the biggest stimulus we have for growth is the lift itself. That muscle building response gets peaked after a workout, then goes back to baseline after about 48-72 hours. Which means if you want your legs to grow, you will need to hit it more than once a week if you want to keep that signal elevated. Again, bodybuilders doing legs just once a week, have the recovery capability and anabolics to artificially create that signal, so they run on a totally different game plan than you. Just because it works for them doesn’t mean it’ll work for you. If you push it too hard AND too often, you will hinder your body’s ability to recover and thus limit your gains.

Goal: Squat between 2-4 days a week. One day should be focused on heavy work. A second day should be focused on mobility work. The third day on varied resistance, and the fourth can be on lighter intensity, but higher volume.

VARIED RESISTANCE

You see powerlifters use it all the time. Sadly, you probably see people who don’t know how to use it at the gym all the time too. But believe it or not, bands and chains can be insanely powerful tools to help get your strength up on the squat. A powerlifters sole job is to get three lifts as high as they can – one of them being the squat. So chances are, if they are implementing it into their routines for years and years, it probably has some merit. The key thing is to use these sparingly and PROPERLY.

When you train one way, your body gets really good quickly at that one style of training. Any deviation will become a lot harder using the top end of the weight range you are used to. If you’ve been doing a wide stance squat, switching to a close stance will force you to lower your weights. Same with changing depth. Bands get you comfortable handling heavier weight at the bottom (presumably the weakest part) of your squat. Chains, on the other hand, make it heavier and heavier as you come out of the bottom back up to standing (the chains are no longer resting on the ground). You are only as strong as your weakest point. If we are weak at the bottom of the squat, then we can only use weights that we can handle in that position (leaving the top half of the movement not getting enough stimulus). The bands and chains allow you to overload these movements in a safer way.

Goal: On your varied resistance day, try using either tool to work on a weak point of your squat. You should find in only a couple of sessions, it’ll help boost up your squat if you’ve been stuck on a plateau.

Here are some other useful links from Mind Pump on squat technique:

How to Squat Properly

Squat Secrets

Ben Pollack Shows Proper Squat Setup

Fix Your Squat Mobility w/ Jordan Shallow

How to Improve Your Squat Depth

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Womens Workouts

Baeutiful Women,s Lindsey Grasis CrossFit Athletics game,s Workout Motivation💪🍓💥 #shorts #crossfit//

Published

48 mins ago

September 24, 2024

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Baeutiful Women,s Lindsey Grasis CrossFit Athletics game,s Workout Motivation💪🍓💥 #shorts #crossfit//

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Womens Workouts

35 Min Full Body FAT BURNING HIIT Cardio Workout

Published

2 hours ago

September 24, 2024

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35 Min Full Body FAT BURNING HIIT Cardio Workout

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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.

This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!

We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!

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**SCROLL FOR WORKOUT DETAILS**

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⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Workout mat, towel and water bottle
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⏱️ Intervals: 40/20 // Finisher: 60 seconds

Exercises for this 35 minute full body fat burning cardio HIIT workout:

WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps

WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats

FINISHER – 60/0
34:45 Burpees

36:05 COOL DOWN – 12×20 EA

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Womens Workouts

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Published

3 hours ago

September 24, 2024

NewsAdmin

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!

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I am not a certified trainer. This is my personal workout and may not be suited for others. If you’d like to give this workout a try, make sure to check with your physician first.

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

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Womens Workouts

35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Published

4 hours ago

September 23, 2024

NewsAdmin

35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!

Hope you have fun doing this workout!
Love you all, Lidi x

next workout video: Sunday 18th February, 11am ♡

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Womens Workouts

20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Published

5 hours ago

September 23, 2024

NewsAdmin

20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Womens Workouts

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Published

6 hours ago

September 23, 2024

NewsAdmin

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Join me for a 35 minute SCULPT AND STRENGTHEN FULL BODY WORKOUT. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down are also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik