STRONG Idea: 12 Days of Fitness; Day 7

By Emily Stapleton on December 08, 2013 from Strong Ideas via

On the seventh DAY OF FITNESS, my trainer gave to me
7 Squat Jumps
6 Push-ups
5 Squats
4 Jumping Jacks
2-Floor to Ceilings and
A 1-minute plank.
This is the seventh of a series of 12 posts designed to encourage you to meet the challenge of exercising for 12 consecutive days during the holiday season.  Need to start at the beginning? Click here.  Want to read more about the nature of the challenge? Click here.
The exercise of the day is a Squat Jump.  You may want to refer back to the fifth day where we discussed proper squat form.  The perfect squat jump starts with the perfect squat.  Simply add a jump at the end of your squat.  See the video for a demonstration.  Make sure to land on soft knees and drop immediately down into your next squat.
Modification:  The simplest modification for the squat jump is to eliminate the jump and just reach for the ceiling in between squats (see the end of the video).  The modification to the basic squat still applies here…shorten the range of motion if necessary.
The squat jump still has all the benefits of the basic squat (strengthening the legs and core), but has many added benefits.  Adding a jump turns it into a cardio exercise, working the heart and lungs.  Jumping improves balance skills and bone density.
Water challenge:Continue tracking your water intake throughout the remainder of the challenge.
The 12 Days of Fitness is to be continued.  The challenge continues tomorrow.
Emily Stapleton

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