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Body Weight Squats

FTOC Fitness Program: June Workout

June Workout Step-by-Step

June marks the first month of summer! With more daylight, comes more opportunities to get active either outside or from the comfort of your own home. You can even take this workout routine into the gym. See below for this month’s exercise routine developed by our Weight Resistance Trainer, Chris Henderson with step-by-step instructions below.

Body Weight Squats: Sets 2-5, Reps 3-30

Start with both feet set about shoulder width apart, you can have a slight toe out to help with squat depth. Slowly descend the hips to a squat (as deep as you can comfortably go) and return back to the starting position.

Inch Worms: Sets 2-5, Reps 1-12

Start with both feet about hip width apart. Bend at the hips and take the hands to the floor. Walk the hands out in front of yourself until your back and hips are straight in a push-up position. Do a push-up then walk the feet up to as close as you can get them to the hands without bending the knees. Stand up and repeat in the reverse order.

Hip Thrusts: Sets 2-5, Reps 6-20

Start with your back on the ground with knees raised and feet placed slightly ahead of the knees. Drive the hips up in the air and pause at the top while squeezing the hamstrings, glutes and lower back muscles. Slowly descend the hips back to the ground and repeat.

High Knee 3’s: Sets 2-5, Reps 4-50 each or for time

Start with both feet about hip width apart. Alternate driving the knees up towards the chest (as in a running motion) and pause with the driven knee raised every three repetitions.

Want to exercise more? Check out May’s exercise routine! Learn more about our Wellness services including weight resistance training, nutrition services and more by visiting our Wellness page. If you’re interested in working out with Chris in person, call 1(800) 597-7977 ext. 507.