On the sixth day of Fitness
My Y Coach gave to me
Twenty (20) air squats
Twenty (20) squat front-kicks
Thirty (30) seconds of planks
Twenty (20) awesome push-ups
Twenty (20) pop squats
and one minute of high knees by the tree
Squats are a great exercise for everyone!! Body weight squats can be performed anywhere anytime. Please watch the video if you have never performed this exercise. There are two great alternatives if you are new to physical activity or just beginning to work your lower body. You can perform a wall squat instead of an air squat or you can do a sit to stand from a sturdy chair. NOTE: you may be challenged to complete 20 air squats and 20 squats to front kicks. That’s OK, we struggled too!! Try to do as many as possible and if you need to break up the 20 into four sets of 5 that’s a great option to complete all 20 safely.
This is the half-way mark in our 12-day Fitness challenge. Woo Hoo!!! These six exercises have worked your core, upper body and lower body. We hope you’re enjoying the challenge and following your family and friends on our app. If you want to add a little intensity you can repeat the exercises for a second round :-)
Feel free to share your comments, feedback, progress or your own videos below. We would love to see families, groups of friends or even healthy living teams at the office share their progress.
I know many of you are not social media fans which is why we are also posting the 12 Days of Fitness Challenge on the website for the Kansas City YMCA.
Air Squat: https://www.youtube.com/watch?v=C_VtOYc6j5c
Air squat: https://www.youtube.com/watch?v=a_fb6Kz7FQg
Wall Sit: https://www.youtube.com/watch?v=-cdph8hv0O0
Wall Sit Variations: https://www.wikihow.com/Do-Wall-Sits
Chair Sit to Stand: https://spearehospital.com/news/rehabfit-exercise-of-the-week-chair-sit-to-stand/
Sit to Stand: https://www.youtube.com/watch?v=1RBmSw25zGg