{"id":4477,"date":"2012-12-07T14:50:35","date_gmt":"2012-12-07T22:50:35","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4477"},"modified":"2012-12-07T14:50:35","modified_gmt":"2012-12-07T22:50:35","slug":"fitness-friday-a-dynamic-squat-duo-challenge","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2012\/12\/fitness-friday-a-dynamic-squat-duo-challenge\/","title":{"rendered":"FITNESS FRIDAY:  A Dynamic Squat duo Challenge"},"content":{"rendered":"<p>Hey Chicks,<\/p>\n<p>Happy Friday &#8211; the weeks are flying by and the holidays are fast approaching!\u00a0 So this Friday, we are gonna blast some of that holiday cheer you may have been indulging in with a dynamic squat duo &#8211; <strong>the Kettle Bell meets Samurai Squat!<\/strong><\/p>\n<p><strong>Check out how to rock these squats with proper form in the video below<\/strong><\/p>\n<p><iframe loading=\"lazy\" width=\"420\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/Othdj3l2Rnc?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><strong>Now for the challenge&#8230;.<\/strong><\/p>\n<p><strong>It is a simple one but a quick, killer workout<\/strong> to kick off the day and work your entire body this weekend.\u00a0 <strong>It consists of 3 exercises and will take you approx 12 min to do:<\/strong><\/p>\n<ul>\n<li>45 Kettle Bell Swings<\/li>\n<li>45 sec <a href=\"http:\/\/youtu.be\/_1xqAMZHEU8\">180 burpees<\/a><\/li>\n<li>45 sec Samurai Squats<\/li>\n<li>45 sec Plank Jacks<\/li>\n<li><strong>Repeat 3 times for a total of 9 min <\/strong>(allow a 30 sec break between each set)<\/li>\n<\/ul>\n<p>And if you need an extra holiday burn, <strong>episodes of Season 1 of &#8220;Shape Up with FIT CHICKS&#8221; are still airing through Dec<\/strong> (and you can watch online too!).<\/p>\n<p><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"http:\/\/www.youtube.com\/embed\/4HjntOQ_SRg?rel=0\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p>Have a super fab weekend!<br \/>\nLaura<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hey Chicks, Happy Friday &#8211; the weeks are flying by and the holidays are fast approaching!\u00a0 So this Friday, we are gonna blast some of that holiday cheer you may have been indulging in with [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11,12,14,15,18,24,26,37,38,41],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>FITNESS FRIDAY: A Dynamic Squat duo Challenge &mdash; FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.fitchicks.ca\/blog\/2012\/12\/fitness-friday-a-dynamic-squat-duo-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"FITNESS FRIDAY: A Dynamic Squat duo Challenge &mdash; 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