FAST SQUATSStand with your feet wider than your hips, toes turned out and hands interlaced behind your head. Engage your core. Begin a squat on an INHALE by imagining as though you are sitting back into a chair. Keep the energy in your heels and monitor that your knees are not going over your toes. Sink as low as you can and then EXHALE push into the heels and return back to starting position. Keep your chest up and eyes forward.
Perform these squats as fast as you can for a total of 10x-15x.
WADDLE SQUATSImmediately after performing the FAST SQUATS, start in the low position of the squat and begin moving across the room or floor. Keep your booty as low as possible to the ground. Keep your energy in your heels, chest up and eyes forward. Make sure to keep your core engaged.
Perform at least a total of 10 steps (5 each legs)
WIDE SQUAT LEAPSAfter your finish the 10 WADDLE SQUATS, still in your wide squat, begin leaping into the air . Leap up as high as you can and then land back into your low squat. Allow the arms to raise up over your head when leaping.
Notes: When landing, land as softly as possible. First landing on the ball of your foot and finding your way back into your heels while sinking low in the legs. Make sure to keep your core engaged at all times.
Perform 5 leaps
WADDLE SQUAT BACKWARDSImmediately after the WIDE SQUAT LEAPS, perform part #2 of the routine but moving in a backwards direction to the same place where you started the FAST SQUATS.
Perform at least 10 steps ( 5 each leg)
5) Rest 30 seconds and repeat the whole routine 2 or 3 more times!