Health, Strength, Energy, Confidence & Happiness Are Your Birthright!
This book will help you see things in a new, and exciting way with combined information and insights that you probably haven't considered before.
It is written with the aim of helping you, whether male or female, of any age and experience level, to supercharge your energy, health, strength and happiness through squats in just 10 minutes a day!
This book will teach you
Key mindsets to unlock your tremendous storehouse of physical energy.
44 highly practical exercises (for use with or without exercise equipment) for all fitness levels from newbie to experienced.
A simple-to-do breathing technique to lift fatigue and increase energy, awareness, focus, speed up recovery and more - within 24 hours!
Methods to increase your vitality, strengthen your immune system and promote longevity - naturally.
A fast-track system of habits to adopt for a lifetime of optimum health, fitness and well-being, starting today!
Author(s): Raj Khedun; ALAN RISEBOROUG
Publisher: Keep Fit Kingdom
Year: 2021
Language: English
Commentary: 44 highly practical exercises (fwith or without equipment), all fitness levels
Pages: 167
Tags: 44 highly practical exercises, with or without equipment, ,all fitness levels
FOREWORD BY ROB VAN DAM
PREFACE
ACKNOWLEDGEMENTS
INTRODUCTION
DISCLAIMER
HOW TO USE THIS BOOK
CHANGES DUE TO THE CORONAVIRUS LOCKDOWN
CHAPTER 1
Squat Motivation: Igniting Your Personal Reasons for Change
Motivational Squat Quotes and Phrases
Motivational Fuel for Thought
CHAPTER 2
Squats: Your Strong, Trusted Friend
Most Impacted Body Parts
What You Can Expect
CHAPTER 3
Squats and Your Hormones
Dopamine
Endorphins
Serotonin
Cortisol
Brain-Derived Neurotrophic Factor (BDNF)
Natural Human Growth Hormone (HGH)
CHAPTER 4
Squats: The Differences Between Men and Women
CHAPTER 5 Rethinking Squats
Full Squats vs Parallel Squats
Does it Matter if Your Knees Go Over (or Beyond) Your Toes?
Time to Rethink Your Relationship to Chairs and Sofas
CHAPTER 6
Squat Nutrition
Caffeine
Smelling Salts
CHAPTER 7
Squat Preparation and Getting Started
Breathing
Flexibility and Stretching
4 Effective, Squat-Preparation Stretching Exercises
a. Hamstring Stretching (Yoga: Seated Forward Bend)
b. Quad Stretching
c. Low Squat Sitting Pose (Yoga: 'Garland' or 'Malasana' pose)
d. Inner Thigh Stretch (Yoga: 'Bound Angle')
Getting Started
Main 3 Squat-Width Stances
CHAPTER 8
Increasing Squat Intensity: Start, Stop and Hold Squats
Start and Stop Squats
Hold Squats
CHAPTER 9
Squat Exercises and Routines
1. Bodyweight Squats
2. Leg Extension
3. Leg Press (including variations)
4. 10 Core Exercises (unweighted)
5. 8 Great Glute-Building Exercises
6. Kettlebell Goblet Squats
7. Kettlebell Front Squats
8. 10 Core Exercises (weighted)
9. Landmine Squats
10. Front Squats
11. Zercher Squats
12. Barbell Back Squats
13. Pause Squats
14. Anderson Squats
15. Hip Belt Squats
16. 3 Time-Saving Squat Workouts
17. 3 Squat Variations Named after 3 Strongmen
18. Single-Legged Bodyweight Squats
Exercise List 1: Level of Difficulty (Beginner, Intermediate and Advanced)
Exercise List 2: Level of Equipment Required
CHAPTER 10
Making Squats Fun!
CHAPTER 11
Extra Motivation: Squatting with the Pros
Awesome Men's Squat Performances
Awesome Women's Squat Performances
Squatting with “The Quadfather” Tom Platz
CHAPTER 12
Get Your Squat On! (Extra Info)
Interesting and Fascinating Facts About Legs & their Development
CHAPTER 13
Music and Videos
Recommended Music Playlist
List of YouTube Video Links
CONCLUSION
AUTHORS' BIOS
SOURCES: ONLINE & BOOKS
