This is the first exercise of the Intermediate program. Raphael will teach you how to do this exercise along with several others. If he only had one exercise to chose from this would be the exercise of his choice!
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For our first exercise, we’re going to work the legs. This is one exercise, one lower body exercise out of any other. If I have no other choice to perform, this is the one that I would do. It’s called the dumbbell squat and it is super effective, it works the quadriceps, the hamstrings, the glutes, you get tremendous bang for your buck with one exercise. When we’re going to start, Cathy is going to start with her feet shoulder-width apart. Dumbbells are going to go on the shoulders, comfortably on the shoulders holding the ends. She is going to lower at the hips and the knees. She is going to sit back, lower to parallel and come up. Sit back, lower the parallel, and come up. There are a few things that I want to point out. Lower Cathy. She’s going to keep her chin slowly elevated. She is sitting back so she is slightly sitting back on the heels because you don’t want the knees to come over past the toes. That’s very important. She comes up. Now, breathing, inhale down, exhale, inhale, exhale, notice how she keeps her chin slightly elevated. She is not lowering it. If she lowers it again, you have the tendency to make the body go forward. It takes practice but it’s a fantastic exercise. Let’s do 12 full repetitions. Ready? Lower. Exhale up. Down. It is a perfect form. Lower, exhale up. Never hold your breath on any exercise, remember that. Four, very good. Are you feeling those Cathy? Very good. And you will too. Very good, excellent. Always focus on form, very, very important. It’s a perfect, perfect set here Cathy. Very good. Keep it going. We want to really concentrate on the movement. She’s working her quadriceps, the hamstrings, the glutes, the entire area there. Very good. Just hang in there. She kind of feel a little out of breathe, but that’s good. We’re challenging now, you’re now in intermediate. And this is 12? Very good. Perfect form. Excellent. That’s what I want you to do. Perfect form. Watch the video a few times if you have to but I want you to do this correctly. And, what I want you to do is two sets of 12 repetitions. You can wait 45 seconds to a minute between sets, take your time, you’re going to love this exercise and you will get results from this exercise. It’s the dumbbell squat.

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