Day 5 Squat - Front Kick: 12 Days of Fitness

On the fifth day of Fitness

My Y Coach gave to me

Twenty (20) squat front-kicks

Thirty (30) seconds of planks

Twenty (20) awesome push-ups

Twenty (20) pop squats

and one minute of high knees by the tree

The combination squat to front kick is a wonderful exercise that will allow you to raise your heart rate (cardio) along with providing strengthening for your core and lower body. A few key tips: most of us have tight hamstrings. DO NOT try to kick your leg high at the outset of this exercise. The goal is to perform an air squat and a front kick, alternating left and right so that by the end you will have completed 10 kicks on each leg. If you are unable to squat or if you get tired, just perform the front kicks for the allocated time. Take it easy with this exercise. If you have balance issues you can hold onto a chair, wall or alternatively you can just air box.

By the way, the background for these videos was our rocking North Kansas City YMCA. Stop by and visit us sometime!

References

• https://www.youtube.com/watch?v=e7XwyjyOjCY

• http://www.warriorxfit.com/exercises/view/152/squat-front-kick

• https://www.sparkpeople.com/resource/exercises.asp?exercise=542

• https://gethealthyu.com/exercise/front-kicks/