TABATA Bodyweight squats
Start from a standing position, with feet hip-width apart, push your butt backwards and down, as though you are sitting in a chair. Your knees should be in a straight line with your feet, and your butt should be parallel with your knees. Keep your arms out in front of you. You will be squatting as fast as possible for 45 seconds. Then, rest for 15 seconds. This is one set. Perform 4 sets if you are relatively new to training and up to 8 sets for advanced individuals.
If it helps, here’s a list of questions to apply to each exercise:
– What position should you be in to start the exercise? (standing position, with feet hip-width apart) – Standing Position.
– How do you move into the exercise? (push your butt backwards and down, as though you are sitting in a chair) – With your feet slightly wider than shoulder width apart, push your hips back, like a hinging movement and think about lowering yourself into a squatting position and not squatting with your knees over your feet.
– How should your body look in the exercise? (Your knees should be in a straight line with your feet, and your butt should be parallel with your knees.) – You preferably have your feet aligned with your knees. With that said, you should have your feet wide enough so that you’re squatting “in instead of over” – always think about pushing your butt back and only then lowering your hips into a bottom squat position.
– What should you do with limbs that aren’t involved in the exercise? (Keep your arms out in front of you). – Your arms can be placed on your hips. Some folks prefer to leave their arms hanging in front of them. There isn’t a hard and fast rule here, I personally interlock my hands and place them in front of my sternum.
– How long should you hold each pose? – Unless you’re looking to turn the movements into static holds, there shouldn’t be a need to really hold a position.
– How long should you rest? Rest should be 15 seconds long during the work set.
– How many sets should you do? – In this case, 4.