Daily Fitness Challenge: How long can you hold a squat?

As part of our Staying Active summer series, we have teamed up with experts to set you daily challenges to try at home, at the gym or in the park.

Today’s fitness challenge is the squat hold – how long can you hold it for?

The aim is to get you active every day for six weeks over summer. And today’s challenge is a tough one that will send your heart-rate through the roof.

These daily challenges can be done on their own, or you can build them in to a larger workout – it’s completely up to you. As long as you’re moving, that’s what counts.

Throughout the series, fitness experts Elia and Amanda – both qualified instructors at Flykick – will be on hand to show you how to do each challenge and give you their top tips.

Check back every weekday to see what the next challenge is – you can even film your progress to make a record of how far you’ve come.

We know doing the same fitness routine every week can get really tedious, trying a new challenge every day will keep your fitness fresh and fun – and you might even learn some new moves.

How to do a squat hold

Make sure your feet are shoulder-width apart or just outside of shoulder-width.

Turn your toes out slightly. Brace your core and keep your chest up.

Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward.

Lower yourself until your thighs are parallel with the ground. The lower you can get with good form – the harder you will work.

Stay in this position for as long as you can.

I am Team GB

Toyota has teamed up with Team GB to re-launch the hugely successful participation campaign ‘I am Team GB’.

Inspired by the achievements of Team GB athletes and the amazing efforts of local community heroes, Team GB has created ‘The Nation’s Biggest Sports Day’, which will take place on the 24thAugust.

Over the weekend, there will be hundreds of free and fun activities across the country, put on by an army of volunteers; the ‘I am Team GB Games Makers’.

To Join the Team and be part of The Nation’s Biggest Sports Day sign up at: www.IAmTeamGB.com

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