Mind/Body Weight Loss – Day 17
– Make sure your front knee is in line with your ankle and not over the ankle.
Squats – BW ? Intermediate
Stand on the floor with your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. From the starting position, slowly lower down to a fully squatted position. Keep your weight balanced between the balls of your feet and your heels as you go down. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position.
Squat – Wall SB ? Beginner
Start with the ball pressed between your lower back and the wall. Position your feet shoulder-width apart so that your weight is on your heels as if you are going to sit in a chair. Press your back into the ball for support. Begin the descent keeping your core muscles tight and continue to press your back. Descend to a ninety-degree angle at the knee joint. Keep your back pressed on the ball and extend your knees and return to the starting position.
Shoulder Press – DB ? Beginner (use bench) & Intermediate (standing)
Hold a weight in each hand, palms facing forwards, with your arms bent at a 90- degree angle and your elbows out to the sides at shoulder level. You can do this exercise standing or sitting, but it’s a good idea to sit on a bench with a back rest, to provide greater support. Lift the the weights, raising your arms above your head until your arms are almost straight. – Keep your spine in a straight line. Look forward with your chin up and square your shoulders.
