100 Squats A Day | Home Workout – Follow along with Casi Davis as she does 100 Squats A Day. Do These different squat variations for increasing Strength and muscle in your legs without the need for weights or equipment and you can do this workout absolutely anywhere.
Only a few look forward to the weekly leg workout. For most, it’ merely a necessary evil.
Get in, do squats (but don’t rush, never rush the reps) and get out. Now, limp out, slowly, with a grimace of discomfort.
And then there are those who skip leg day altogether. You know the ones. You’ve probably seen them strutting around the weight rooms, invisible from the waist down. The less said about these guys, the better.
Well, there will come a time when you wrestle with the idea of skipping leg day. You’re only human. But you can’t be. You must stay strong.
Leg days are so important. And why? Well, we’re glad you asked.
Why leg and glute day is so important:
You will build more muscles
Testosterone is a steroid hormone that is produced naturally in the body and is an important contributor for the health of men, helping to boost the growth of muscle mass and strength. Compound movements like squats and deadlifts, which use large muscle groups, help increase your T levels.
You will burn more calories
Did you know that your gluteus maximus is the largest muscle in your body? It’s probably best not to tell your girlfriend that. She won’t take it as a compliment. But there is good news regarding the size of your glutes.
Working those larger muscles requires more energy, which means your body has to burn more calories.
A study published in the Journal of Applied Physiology tracked the energy expenditure and metabolism of athletes after a series of heavy resistance movements. The results showed that after 90 minutes of exercise (including compound exercises like squats and deadlifts), the athletes’ metabolic rate – the amount of energy expended – skyrocketed and continued to do so for several hours afterward.
You will improve your big lifts
Believe it or not, your legs and core generate the most of your strength when lifting weights. Yes, even in the bench press, it’s your lower body that provides a stable base to lift.
When you lack fitness, your big lifts will only take you so far. Functional exercises, such as deadlifts, will strengthen your legs, glutes and lower body while developing muscles and flexibility throughout your body.
Remember, core strength supports the body in almost every movement. And the deadlift – the king of exercises – is the most important movement for building core strength.
You reduce the risk of injury
When you neglect your lower half, it’s a gauntlet for injury.
Muscle imbalances, poorly conditioned hamstrings, and a lack of mobility lead to a number of problems including lower back pain and ACL injuries. Squats, lunges and deadlifts help develop your hamstrings, build muscle around weak joints and promote stability and mobility.
Let’s be clear, guys. If you’re serious about building muscle, developing functional strength and reducing the risk of injury, you need to work on your legs. And do it often. If you work out three times a week, one of them should be dedicated to your lower half.
Workout Structure – 100 Squats A Day | Home Workout:
- Workout: 20 repetitions per exercise
- 20x Squat Taps
- 20x Narrow Squat
- 20x Sumo Squat
- 20x Alternate Side Kick Squat
- 20x Low Side to Side Squat
Equipment: Mat (optional)
We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
If you have any questions, wishes or suggestions, feel free to contact us.