Chair Squats


The overall strategy of a Wellness Blueprint Fitness Protocol is to help you build or maintain lean muscle mass, reduce your body fat, increase your energy, improve your strength, agility and power-to-weight ratio, reduce your risk of getting injured, improve insulin sensitivity, boost immune function and increase organ reserve. You have to move frequently at a slow pace. You have to lift heavy things. You have to sprint every once in a while. These behaviours are absolutely essential for your health and wellbeing.

Below are some suggested “Lift Heavy Things” workouts.

Begin each workout listed in this blog with a five-minute warm-up of low intensity cardiovascular exercise (walking, jogging, stationary cycling or other cardio machine at 55-75% of maximum heart rate) followed by light stretching. Conclude each workout with a five minute cool down identical to the warm-up. Be certain that you have medical clearance before attempting any strenuous workout.

Chair Squats (quads): Stand feet shoulder width apart in front of chair or bench. Sit quickly by lowering butt, trying to keep knees centred over the balls of your feet. After barely touching the seat, stand quickly. Pump your arms for momentum and commence a set of 25-75 chair squats, going as fast as possible, until failure. When you get the hang of it and establish a nice rhythm, challenge yourself to go faster and faster!

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