We’re excited to announce we have just launched the new Kiss Fitness App in both the Apple Store and Google Play store and is available for download to your device. The app makes it easy to plan and schedule your classes and appointments, from this mobile App you can view class schedules, sign-up for classes, purchase group exercise and personal training sessions and view ongoing promotions. You can also click through to our social pages! Optimize your time and maximize the convenience of signing up for classes from your device!
We encourage all our clients and customers to download the new app which will enable you to check, amend or cancel upcoming appointments or sessions directly from your phone
Our #Squatober monthly exercise challenge returns for October 2015. This is one of our most popular monthly exercise challenges, it won;t take much time out of your day so join in as we squat our way through October.
The squat is a fundamental exercise and is excellent for building, toning and defining the muscles of the Legs & Bums and all the muscles through the posterior chain.
Anyone can join in
You don’t need to be a gym bunny to have ago at this challenge, simply complete the reps as you can throughout the day. If you are particularly fit or want an increased challenge try and complete the reps in one go and likewise if you are not as fit or find it difficult, you can break it down to blocks of 10’s 20’s or whatever works for you.
We should always perform a warm-up relative to the workout we are about to undertake, for this challenge at the start of the month it’s a good idea to take the first 20-30 nice and steady as your joints warm up and keep tempo low until joints are lubricated. As we get into higher number of squats you might want a quick warm up to include heel flicks and partial squats.
Squatober Target Guide
To get started, download & print the SQUAT calendar below and pin it to your fridge (while your at it, pin it to your challenge board on pinterest) or somewhere you can reference it each day.
Lightly stretch it out!
Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calfs and glutes. Hold each stretch for 15-20 seconds.
How to Squat
Stand with feet at hip width apart.
Toes forward or slightly out turned.
Squat down lowering your hips down to knee height.
Keep knees behind and in-line with toes.
Bum should go backward as if you were about to sit on a chair.
Look forwards and slightly down.
Maintain neutral spine alignment.
Progressions & Variations
You a can add intensity to this challenge by adding a little weight, which exercise you choose will depend on the type of weight or equipment you have available, it dose not matter too much which it is, here are some examples.