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.