Last week I promised I would continue updating the original Nerd-Core Fitness 101 workouts with videos, instead of pictures, and here is your next installment of instructional video goodness!

This time around I am going to show you how to do another near perfect exercise, the squat! The foundation of any leg workout (including this beginner lower body workout), the squat is an exercise that you should be doing regularly; no skipping out on leg day! This particular exercise is so important because it:

• Targets multiple muscle groups (quadriceps, hamstrings, and calves to name a few)
• Requires no equipment at all to get started
• Can be scaled to fit your fitness level easily (Just increase speed or quantity… or add weights! Stay tuned for how to incorporate dumbells and exercise bands to ratchet up the difficulty!)
• Will help you develop a super-heroic backside (Looking good in a spandex and a cape is hard, so get to it!)

Bask in YouTube glory!

I will continue, over the next couple of weeks,  to edit all the past workout articles and embed videos detailing the proper form for each exercise. Keep working hard, and please let me know if there is any other way I can make your journey from geek to real-life superhero any easier!

I want you to try to work towards being able to do at least 20 proper squats in a row without stopping (I think that’s a reasonable first goal)! You might hate me a little bit at first, but once your legs start shaping up you will thank me. Also, if you have bad knees or an injury, check with your doctor to make sure that this exercise is right for you.

Let me know if there are any exercises you have questions about or want covered in the comments below, or just declare your squat goals for the world to see (public accountability is a wonderful thing!) Be sure to subscribe to the YouTube channel (there will definitely be videos that don’t appear in articles, so don’t miss out!) follow us on Facebook or Twitter and be sure to Sign up for our free newsletter! (No spam, I promise!)