mo'squat fun!

It has been a min or two since last we spoke.
I know that is sad for you
I know you are tired of the same ole exercises...
But no fear.... I am here to help!

OKAY so you have squats down!!  (yeah you) and you are wanting to change it up.
Now first off... Squats are magnificent creatures that will enhance your butt, strengthen your legs, and make you strong!!! 
DO THEM

now here is a cool variation for the days you feel adventurous.

I did them in the "sissy squat" method... This is simply using a fixed thing (in my case outdoor play equipment) to aid in upright form. 

Start with your feet (toes) under or very close to the thing you are holding on to. (so, um, yeah, not like a chair or something that moves... use something that is fixed, otherwise you are gonna go plop and ow!)

you are still standing
your feet and knees should be touching
then simply open up your feet so that your heels stay together but your toes point out!

your knees will naturally open up as well..

add the squat move

here is the tricky part
1. knees stay behind the toes just like a normal squat
2. knees will naturally try to pull apart... resist this
     2.a: your knees will be apart
     2.b: do not force your knees open or shut
     2.c: keep tension and mind focus on keeping your knees together to resist the outward movement of your knees!

and you simply go up and down 20 times
slower
for real go slow
and deeper
unless you are sitting on the ground (which if you use proper from is IMPOSSIBLE) then you can go deeper!!!

you will feel this in the glutes (butt) with an extra fun emphasis on the outer glute :)
yay and fun

how about a workout to go with it?

20 heel tight sissy squats
40 jumping jacks
26 high knees
2.5 minute jog/run/walk
30 sec rest
and repeat!

Let's do 5 sets for beginners, 10 for in the middlers, and 20 for the advanced!!

Have a super awesome day :)