Dumbbell Squats

Are you feeling good about your squats and you're able to do more than 15 Chair Squats? If so, you're ready to move on and add some challenges to this movement. A great option is to hold a dumbbell as you squat, this is a great way to add intensity without putting any extra load onto the spine (as in barbell squats). Follow the steps bellow:  Remember to always keep your form.

1. Stand with feet hip or shoulder width apart.

2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent. (If you have to start light its your body know your limits.)

3. Bend your knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.

4. Contract the glutes and legs while stabilizing your body with a strong torso.

5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-15 repetitions.

6. Always keep the knees in line with the toes!



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Proper form

Key points:

Proper squat starts with form.

• First open your feet shoulder width apart.
• Initiate the squat with your hips, not your knees.  You do this by sticking your butt BACK!
• Keep your chest up and back straight. Don’t round your spine or look down.
• Look forward, hold your head in a neutral position.
• Lift your arms up as you come down.
• Go low enough so your hip crease is beneath your knee.
• Keep your heels on the ground by sticking your butt BACK!
• Knees should be OUT, not in. Push them out wide as you go down and come up.

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Sunday - Tuesday Flash Sale

Hey Ladies and Gentlemen,




Crossfit Sprint Flash Sale + 40% off ALL Outlet Apparel


The Crossfit Open is almost in the books but don't worry - we have a whole summer of fun WOD's coming our way. Keep checking in here to learn more about what's coming.

 Not to worry, you can now do all your walking lunges and box jumps in style with Reebok's hardcore selection of Crossfit Sprint shoes! With Reebok's Flash Sale, now is the perfect time to upgrade your shoes with a pair that are as durable and responsive as you are.

From Sunday, March 29th through Tuesday, March 31st, you can get select Crossfit Sprint shoes for only $50 and Custom Crossfit Sprint shoes for 20% off when you use code SPRINTSAVE.

But Reebok's savings don't end there ... This Sunday, 3/29 and Monday, 3/30, you can also get 40% off ALL Outlet Apparel when you use code EXTRA40.


Click on the Links below to get all the SUPER SAVINGS:

Crossfit Sprint Shoes On Sale for $50

Reebok Crossfit Sprint TR (M42687)
Reebok Crossfit 2014 Games Sprint TR (M45386)
Reebok Crossfit Athlete Select Pack Sprint TR (M45387)
Reebok Crossfit Sprint TR (V59948)

Reebok is not playin' around with these savings. Take advantage of it while you can!



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Squat Pro








(**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.**)

SQUATS day 1

Squats are one of the best lower body exercises you can do. Why you ask? Squats are multi-joint exercises which target all the muscles of the hips, glutes and thighs. The first version here, which requires no weights or equipment (other than a chair), is the easiest for beginners, anyone with knee problems or for those who just need a little bit more support.  It's also great for anyone wanting to add more functionality into their lives, it mimics the movements we do each time we sit down or stand up.

1. Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.
2. Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.
3. Keep the knees behind the toes as you sit down on the chair for a few seconds.
4. Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you're back to standing position.
6. Repeat this for 1-3 sets of 10-16 repetitions.
7. To progress, squat down until you're just hovering over the chair, but not sitting all the way down.
8. Always keep the knees in line with the toes.

Enjoy, feel free to share

Squat pro

FLASH SALE 29TH-31ST

Crossfit Sprint Flash Sale + 40% off ALL Outlet Apparel

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.**

Hey Ladies and Gentlemen

The Crossfit open is almost in the books but don't worry we have a whole summer of fun WOD's coming our way, I'm sure of that.

 Not to worry you can now do all your walking lunges and box jumps in style with Reebok's hardcore selection of Crossfit Sprint shoes! With Reebok's Flash Sale, now is the perfect time to upgrade your shoes with a pair that are as durable and responsive as you are.

From Sunday, March 29th through Tuesday, March 31st, you can get select Crossfit Sprint shoes for only $50 and Custom Crossfit Sprint shoes for 20% off when you use code SPRINTSAVE.

But Reebok's savings don't end there ... This Sunday, 3/29 and Monday, 3/30, you can also get 40% off ALL Outlet Apparel when you use code EXTRA40.

Reebok is not playin' around with these savings.



Crossfit Sprint Shoes On Sale for $50

Reebok Crossfit Sprint TR (M42687)
Reebok Crossfit 2014 Games Sprint TR (M45386)
Reebok Crossfit Athlete Select Pack Sprint TR (M45387)
Reebok Crossfit Sprint TR (V59948)


Custom Crossfit Sprint Shoes for 20% Off

•Men's Reebok Crossfit Sprint (p_20509)
•Women's Reebok Crossfit Sprint (p_20609)

So take a break from clean and jerks, squats, rowing and thrusters and log-on to Reebok.com between Sunday and Tuesday so you can save big on some new kicks and workout gear.

Thank you

Squat Hard, Squat deep, Squat daily