Day 25 · Sunday 25 October Today
Plie squat
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Bodyweight squat
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Bodyweight squat
- Stand tall with your feet hip distance apart
- Keep your spine long with shoulders back and down
- Sit your hips back and bend your knees to lower with control
- Press through your feet to stand back up
Intermediate Plie squat with weight
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Plie squat with weight
- Stand tall with your feet wider than hip distance apart, with your toes turned out slightly to ten to two
- Hold the weight close to your chest, keeping your spine long and shoulders back and down
- Sit your hips down and back, bending your knees to lower with control
- Press through your feet to stand back up, keeping your chest lifted and the movement steady
Advanced Plie squat optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Increase the difficulty using light weights
- Squat deeper to increase the challenge, remaining in control
- If using a resistance band, place it above your knees to add gentle resistance and help your knees track out