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By now, you have learned three new exercises in your home strength training workout, no equipment required.

Hopefully you are feeling the benefits of strength training and stretching. You are slowly building yourself up to do a full-body strength program.

If you have questions or want to set up an appointment in person, by phone or Skype, please email catherine@totalfitness.net.

Today’s new exercise is Fully Body Squat.

Full Body Squat

Full Body Squat


Stand with your feet more than hip width apart.

As you stand, lift your chest and extend tall through the crown of your head.

Lower yourself as far as you can go with your arms extended in front of you for balance.

Keep your chest lifted and an even  weight over both feet.

Push your feet into the ground and engage your gluteal muscles to push yourself back into a standing position.

Perform at least 10 repetitions.

Follow up with two recovery stretches, intense side stretch pose and frog.

Intense Side Stretch Pose

Intense Side Stretch Pose

Stand with your heels together and your toes three inches apart.

Keeping your right foot exactly where it is, step forward with your left foot.

Press both feet evenly into the crown.

Lift and spread your chest.

Bring both arms behind you and grab hold of your elbows.

Fold forward at the hips.

Feel the stretch in the back of your legs.

Intense side stretch pose is a standing hamstring stretch as well as a great challenge for improving your balance.

1 minute each side.





Stand with your feet roughly hip width apart.

Bend your knees until your chest and thighs come together.

Bend and straighten your legs, coordinating your movement with your breath.

Only straighten your legs and far as you can keeping your chest and thighs glued together.

Relax the crown of your head towards the ground.

Frog is a dynamic hamstring stretch. Feel the burn in your legs as you bend and straighten for about 1 minute.

What’s so great about these exercises?

1. Full Body Squat is a functional exercise that helps strengthen not only the legs but also the back.

2. You are using your own body weight. Many people make the mistake of adding weight – dumbbells, bars and other apparatus – before they are strong enough to squat with excellent form using their own body weight. Build up to doing sets of 10, 20, 30 or more.

3. Full Body Squat is known as a primitive movement pattern. It’s a movement that our ancestors used from time immemorial in all daily activities.

4. This is a great exercise for strengthening your knees, ankles and feet.

5. You will be using your full range of motion. Even competitive body builders who lift very heavy weights recognize the importance of being able to complete a movement pattern in full range.

6. Remember, form is EVERYTHING! The position of your feet controls the position of your hips. Your hip position controls your knees. Your legs extend the spine. If you are unsure of your form, make an appointment with me at Catherine@totalfitness.net and learn how to squat correctly. Many people have limitations in their feet, ankles, knees, hips and back that make it difficult for them to squat correctly.

7. You can learn a lot about alignment and form by practicing this exercise in your bare feet as I illustrated above. Many people are not conscious of how even a slight turn of their foot affects the position of their hips, knees and spine.

8. Energetically, squats are very grounding. Do this exercise when you want to reconnect your mind, body and spirit!

9. Squats are essential to include in any weight loss exercise program. You will burn more calories from full body squatting than you would lifting itty bitty 5-lb. weights!

Questions? Comments? Need help developing an exercise routine to heal your body or lose weight? You can set up an appointment in person, over the phone or via Skype by emailing Catherine@totalfitness.net or calling 678-612-8816.









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