For thursday’s challenge, you’ll be holding something heavy-ish over your head and squatting. Take a peek at this video to see how to do this one-arm dumbbell squat. You’ll naturally get into a good position: pushing your arm straight up and down, so it’s perpendicular to the ground. When there’s a straight line running from the weight down your arm, torso, & leg into the ground, your bones take the weight. Break that line and it’s the wee little stabilizer muscles in your shoulder that has to keep the weight up. As you squat with that weight overhead, you will immediately discover any flexibility/mobility issues that prevent you from keeping your chest up and open.
Enough chatter. The challenge:
First, get up high and tall tall tall with 2 very deliberate sun salutations. Then, using a dumbbell, a gallon of milk, a heavy book, or (if you’re super ambitious) an odd object like a chair or cat,
9 one-arm overhead squats left arm
9 one-arm overhead squats right arm
9 mountain climbers each leg
9 push-ups
8 one-arm overhead squats left arm
8 one-arm overhead squats right arm
8 mountain climbers each leg
8 push-ups
7 one-arm overhead squats left arm
7 one-arm overhead squats right arm
7 mountain climbers each leg
7 push-ups
… on down to
1 one-arm overhead squats left arm
1 one-arm overhead squats right arm
1 mountain climbers each leg
1 push-ups
Let us know what you squatted in the comments.
9 responses to “Feb. 12 Over your head”
Leslie P.
February 12th, 2016 at 16:28
Done. Used a 20lb dumbell. Did the 9 set twice for my coach. #planktified
Roan
February 12th, 2016 at 18:50
Done! 15lb dumbell. #datscute
Cindy Lutenbacher
February 12th, 2016 at 19:04
Done!!
Glo
February 12th, 2016 at 20:03
Done. 15#kb #teamnolabels
Cecilia
February 13th, 2016 at 00:01
✔️ with a chair – #yahbaby!
Jodi
February 13th, 2016 at 00:16
Done with 10lb db. #nolabels
efiada77
February 13th, 2016 at 00:53
Trying to get this in before the clock strikes 12! Squats with a marble bust from my mantle–probably about 10-15 lbs.
Ari
February 13th, 2016 at 05:32
Done done done! My coworkers find it hilarious I exercise at work. Closed last night and did every round on the back of line! #teamdatscute
Ari
February 13th, 2016 at 05:33
Of course I used milk jugs!