Functional Fitness Challenge Day 1: Lower Body

Squats and lunges are essential to functional, practical movement; we have to be able to do these movements, not only to be safe and to be capable of performing every day tasks, but to be able to perform the majority of lower body and multi-movement exercises. Squats and lunges are a must, and the good news is ANYONE CAN DO THEM to some degree and anyone can improve from where they are today!

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Homework: Monday & Tuesday

Squats: 1 - 3 sets of 10 repetitions ・5 SECONDS EACH DIRECTION ・Feet shoulder width, toes pointed slightly outward ・Initiate with hips, pushing your butt back ・LOOK FORWARD, NOT DOWN ・Nose over toes, meaning if you hung a string from the tip of your nose it would fall in front of your toes.


Lunges: 1 - 3 sets of 5 - 10 repetitions ・5 SECONDS EACH DIRECTION ・BIG step back ・Stay upright, weight distributed evenly between both feet ・Do not lean forward


Listen to your body and work within your abilities. If three lunges is difficult, then just do three. If you can only come down a few inches, then just come down a few inches. If you can do more, go for it! But no matter what...

MOVE SLOWLY!!! Working slowly develops muscular coordination, balance, and endurance, all of which are keys to joint stabilization. Don't underestimate the importance of moving slowly!

Questions? Post them in the comments!