The host of a fitness channel introduces a 15-day squat challenge, which involves doing 100 combined squats (50 classic squats and 50 compact lunges) for 5 series, with 10 seconds of rest in between. The challenge aims to improve posture, self-esteem, and overall fitness. The host emphasizes the importance of proper form, nutrition, and rest for optimal results. They also share their personal experience of starting this challenge six months ago and noticing significant changes in their body. The host encourages viewers to participate in the challenge, value their bodies, and believe in their ability to achieve their fitness goals.
Here are the key facts extracted from the text:
1. The routine consists of 100 squats, 50 classic squats, and 50 compact lunges.
2. The routine is divided into 5 series, with 10 seconds of rest between each series.
3. The routine lasts approximately 8 minutes.
4. It is recommended to do the routine no more than 3 times a week.
5. Squats work the glutes, quadriceps, and hip muscles, as well as abdominal strength.
6. The correct way to perform a squat is with legs open, hips at the correct height, and lumbar area straight.
7. It is important to lower down as if sitting in a chair, achieving a 90-degree angle with the legs.
8. To increase the volume, it is recommended to do the exercise with weight, starting with a small weight.
9. The exercise can be done with a bottle as a weight.
10. It is important to tighten the gluteus when going up.
11. The routine includes stretching exercises after completing the squats and lunges.
12. The stretching exercises include quad stretches, back stretches, and femoral stretches.
13. The routine is recommended to be done for at least 15 days, but it is recommended to do it for at least 3 months for better results.
14. The key to growth is not just exercise, but also rest and nutrition.
15. To tone up without weight, exercise alone can be sufficient.
16. To increase volume in the gluteus, it is recommended to include weight in the exercise.
17. A menu example is available on the sister's waist Instagram challenge.