How Squats Can Change Your Life: Supercharge Your Energy, Health, Strength and Happiness with Squats in Just 10 Minutes a Day!

✍ Scribed by Raj Khedun; ALAN RISEBOROUG

• Publisher: Keep Fit Kingdom
• Year: 2021
• Tongue: English
• Leaves: 167
• Category: Library

✦ Synopsis

Health, Strength, Energy, Confidence & Happiness Are Your Birthright!

This book will help you see things in a new, and exciting way with combined information and insights that you probably haven't considered before.

It is written with the aim of helping you, whether male or female, of any age and experience level, to supercharge your energy, health, strength and happiness through squats in just 10 minutes a day!

This book will teach you

Key mindsets to unlock your tremendous storehouse of physical energy.
44 highly practical exercises (for use with or without exercise equipment) for all fitness levels from newbie to experienced.
A simple-to-do breathing technique to lift fatigue and increase energy, awareness, focus, speed up recovery and more - within 24 hours!
Methods to increase your vitality, strengthen your immune system and promote longevity - naturally.
A fast-track system of habits to adopt for a lifetime of optimum health, fitness and well-being, starting today!

✦ Table of Contents

FOREWORD BY ROB VAN DAM

PREFACE

ACKNOWLEDGEMENTS

INTRODUCTION

DISCLAIMER

HOW TO USE THIS BOOK

CHANGES DUE TO THE CORONAVIRUS LOCKDOWN

CHAPTER 1
Squat Motivation: Igniting Your Personal Reasons for Change

Motivational Squat Quotes and Phrases

Motivational Fuel for Thought

CHAPTER 2
Squats: Your Strong, Trusted Friend

Most Impacted Body Parts

What You Can Expect

CHAPTER 3
Squats and Your Hormones

Dopamine

Endorphins

Serotonin

Cortisol

Brain-Derived Neurotrophic Factor (BDNF)

Natural Human Growth Hormone (HGH)

CHAPTER 4
Squats: The Differences Between Men and Women

CHAPTER 5 Rethinking Squats

Full Squats vs Parallel Squats

Does it Matter if Your Knees Go Over (or Beyond) Your Toes?

Time to Rethink Your Relationship to Chairs and Sofas

CHAPTER 6
Squat Nutrition

Caffeine

Smelling Salts

CHAPTER 7
Squat Preparation and Getting Started

Breathing

Flexibility and Stretching

4 Effective, Squat-Preparation Stretching Exercises

a. Hamstring Stretching (Yoga: Seated Forward Bend)

b. Quad Stretching

c. Low Squat Sitting Pose (Yoga: 'Garland' or 'Malasana' pose)

d. Inner Thigh Stretch (Yoga: 'Bound Angle')

Getting Started

Main 3 Squat-Width Stances

CHAPTER 8
Increasing Squat Intensity: Start, Stop and Hold Squats

Start and Stop Squats

Hold Squats

CHAPTER 9
Squat Exercises and Routines

1. Bodyweight Squats

2. Leg Extension

3. Leg Press (including variations)

4. 10 Core Exercises (unweighted)

5. 8 Great Glute-Building Exercises

6. Kettlebell Goblet Squats

7. Kettlebell Front Squats

8. 10 Core Exercises (weighted)

9. Landmine Squats

10. Front Squats

11. Zercher Squats

12. Barbell Back Squats

13. Pause Squats

14. Anderson Squats

15. Hip Belt Squats

16. 3 Time-Saving Squat Workouts

17. 3 Squat Variations Named after 3 Strongmen

18. Single-Legged Bodyweight Squats

Exercise List 1: Level of Difficulty (Beginner, Intermediate and Advanced)

Exercise List 2: Level of Equipment Required

CHAPTER 10
Making Squats Fun!

CHAPTER 11
Extra Motivation: Squatting with the Pros

Awesome Men's Squat Performances

Awesome Women's Squat Performances

Squatting with “The Quadfather” Tom Platz

CHAPTER 12
Get Your Squat On! (Extra Info)

Interesting and Fascinating Facts About Legs & their Development

CHAPTER 13
Music and Videos

Recommended Music Playlist

List of YouTube Video Links

CONCLUSION

AUTHORS' BIOS

SOURCES: ONLINE & BOOKS

✦ Subjects

44 highly practical exercises, with or without equipment, ,all fitness levels