Workout for Wishes LIVE with Bill Phillips

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ALL NEW: Workout with Bill Phillips – LIVE!

Starting Monday, July 10, at 6:00 pm (MT) and continuing through Sunday July 16, I will be coming to you LIVE (on Fecebook’s live-stream feature) for a series of workouts and talks about the best way to train for fat loss, muscle gain, health and longevity. Each session will include a 25 to 40 minute workout that you can follow along with at home or in your gym. You can watch Bill Phillips’ LIVE Workouts on your iPhone, android, tablet, laptop, desktop, etc. After the workout, join the discussion of how to get the best results from your workouts. I’ll answer your questions live, and give specific do’s and do not’s when it comes to lifting and intense interval aerobics.

If you have been to Camp and spent time with me already, you will be reminded of a lot of the workout principles you might have forgotten. I will also introduce new information based on years of research and practical experience… new ways you can boost intensity, increase gains, and get better results faster.

If you have not been to Camp and have not yet worked out with me in person, this is a way you can get up close and personal with me and feel what I am teaching and how it can help you, starting that day! It is also a way for you to get a feel for what Camp is like, without making a $1,500+ investment.

I’ve been paid over a thousand dollars an hour for personal training and coaching jobs with the rich and famous, celebrities and pro athletes. We charge between $1,500 and $3,000 to attend one of our 3-day Transformation Camps. And, we sell out every event we do. But with this LIVE workout week with me, I am asking for only $13.86 to workout with me live and to hear my best secrets and techniques for making the best progress you have ever mad. At least seven hours of workouts and seminars from me for just $97 (7 x $13.86).

And get this, ALL the funds will go to the Colorado Make-A-Wish Foundation so they can continue to help make life better for children ages 2-17 who are facing life-threatening illness. Last year we raised over $11,000!! This year, my goal is to give Make-A-Wish a check for $15,000 in just one week of fundraising. And I am not asking for something for nothing. I want to give you far more value than $97 for the week of Bill Phillips LIVE workouts and seminar discussions. I think I can help you get motivated to workout harder, more often and with better form and strength. That will allow you to lose more fat, get stronger, improve your health and help you live a longer, better life. What you gain could change or even save your life. What you pledge, $97, will immediately make a difference in the lives of kids who need our prayers and support.

So what do you say? Yes? Yes! (Please say Yes!)

Then, get ready for a full week of awesome workouts with me, LIVE, and also be ready to learn how to get your best results ever. I’ve been doing this for 30 years and I have helped guide some of the world’s greatest transformations… I am confident I can help motivate, educate and transform you too!

When you sign up, you will be sent a private group link (on or before July 7) that you will be able to use to gain VIP access to our private/closed group on Facebook. This is where the workouts will air live and where you can get answers to your questions about training for the best results. In the Facebook group, you can also connect with others, who, like you, are transforming their health and fitness. After you sign up, you will get an email with detailed and easy to follow instructions for how to join ‘Bill Phillips LIVE Workouts.’

++By the way, if you can’t join me live because you have something else scheduled in our live broadcast hour, no problem! Just go to our members-only private facebook group and you can watch the show ON DEMAND… at YOUR time. Watch the live recorded show and join in!

++July 10 – July 16 is the ONLY time we will be doing this in 2017! One week of LIVE workouts with Bill Phillips — all proceeds support Make-A-Wish Foundation of Colorado. To make a pledge and sign up for the private, LIVE workouts with me, visit our sign up page at the link below:

https://eatingright.com/products/workoutforwishes

A Personal Father’s Day Message from Bill Phillips

From: Bill Phillips
June 18, 2017

I’m writing to wish all the Dads out there a Happy and Healthy Father’s Day and I also have a personal message to share with everyone who cares about and loves their family.

Unfortunately my Dad passed away 12 years ago—he was just over 60 and had so many more years of life ahead of him. My Dad was my business partner and my best friend. When I started the company MET-Rx, then EAS, Muscle Media, and Body-for-LIFE, my Dad was in my office every day telling jokes and giving me key insight, legal and business advice (he was a lawyer and had his MBA in his early 20’s even though he had three kids by the time he was just out of high school).

Bill and BP

His name was also Bill Phillips and right before his death I thanked him and held his hand and told him it was an honor to carry his name.

My Dad’s friends called him “BP” and I called him Dad. He never got too caught up in work and never really stressed out about it. To him being successful just meant he had enough money to pay the bills and enough time to relax and go fly fishing or go hiking often in the Colorado Rocky Mountains.

On Father’s Day, I don’t have a Dad to buy a gift for or take a card to. I don’t have a Dad to go to the ball game with anymore. It is instead a day I miss my Dad more than ever.

I realize each year that so much of my good luck and the success I enjoyed in my previous companies was because of my Dad. He taught me how to work hard, work smart, how to push myself to reach meaningful goals… he taught me how to find the best rivers and streams to fly fish and how to appreciate and enjoy nature. He tried to help keep me humble and grounded during my most successful years at EAS but those lessons took me a little longer to learn and probably didn’t set in until after he was gone.

My Dad was a great man who lived a simple, smart, unassuming life. I miss him very much, especially today. Yet I am very grateful for all the years we had and I know the best thing I can do to honor him is to move forward and live a good, productive, and balanced life.

Knowing what it’s like to lose my Dad unexpectedly, and long before his time, gives me extra passion and determination to help other Fathers transform their health so their family doesn’t have to go through the pain and grief that comes with losing a loved one to a preventable disease. It’s sad but true: more than 3,000 Dads have already died this weekend from heart disease alone. Most of those deaths were preventable by a few basic lifestyle changes.

For over thirty years I’ve been teaching men and women from all walks of life how to incorporate an intelligent and practical exercise, nutrition, and fitness program into their way of living. It’s not a diet, a fad, a silly gimmick like so much of what is out there on TV commercials and internet marketing schemes today. My method is based on a bedrock of scientific truth, medical research, and thousands of hours of real-word experience and application.

The most up to date version of the program I teach at my Transformation Fitness and Research Center in Golden, Colorado is called “Health for LIFE” (it’s also the name of a new book I’m working on… think of it as Body-for-LIFE 3.0). It has already helped countless numbers of people lose the unhealthy bodyfat (from 25 lbs up to 150 lbs.) while gaining energy and muscle strength. But it’s not just the outward appearance that dramatically changes in our clients and students… the main benefit of the Health for LIFE plan is that you will very likely live longer — you’ll enjoy greater quality and quantity of life! Physicians even follow my program to reduce their own risk of heart disease, stroke, diabetes, and certain forms of cancer which are lifestyle related.

Now of course, none of us have a guarantee that we will live through our 80’s and even longer. In my Father’s case, he contracted an incurable and rare form of lung disease (which went undetected and dormant for decades) from environmental toxin (not too dissimilar from asbestos) that he was exposed to working in a factory as a teenager. The important thing to realize is that even though there are no absolute guarantees in life, far too many Fathers are dying of illnesses that could be prevented with exercise and healthy eating. Please, if you have loved ones that depend on you, don’t wait until it’s too late to change your body and life.

The best time to get well is before you get sick and that is the message I’ve dedicated my life to sharing. If you’re overweight, have unhealthy habits, if you’ve been procrastinating and putting off your efforts to get back on track with your health and fitness, please don’t wait any longer! Set a goal to lose 25 to 35 lbs. this summer while strengthening your muscles, improving your heart health, and cutting your risk of dying of a preventable illness in half.

A half hour of exercise 5 days a week – a combination of strength training and aerobics – will produce excellent results if you stick with it. And the key to eating right, as I explained in my book Body-for-LIFE, is to eat a balance of quality protein foods, healthy carbohydrates, fruits and vegetables. Eat smaller meals more frequently and drink plenty of water throughout the day. Take your vitamins, Creatine, Omega-3’s and a quality protein supplement to help you get better health improvements faster.

Connect with others who are making healthy changes in their lives and most of all, please realize that other people need you and love you and your family is counting on you to be there. You have to take care of yourself – it’s one of the most important things you can do for others (it’s not selfish but rather self-less!). If you’re a parent, you have a tremendous responsibility to live a healthy lifestyle. We want you around for many, many years… far into the future! It does take some work to be healthy but the rewards are more than worth it.

Last but not least, I just want to say to my Dad: Thank You, I Love You, I miss you and I know that someday (not real soon, but someday) I’ll see you again.

Very Sincerely,

Bill Phillips

P.S. And by the way, if your Father is still here be sure to contact him right away and let him know how much he is loved and appreciated today. Don’t let the important things go unsaid. You never know for sure if you’ll get a second chance.

Transform your Bench Press with Mark Bell and Bill Phillips

In this brand new 25 minute video Bill Phillips trains with Mark Bell, one of the best strength coaches and strongest men in the world. Bill Phillips is traveling around the country this summer learning from experts like Mark Bell and others; always looking to improve, even at age 50 and with over 30 years of experience teaching transformation and Body-for-LIFE. Watch the video to get some new insight about what workouts produce strong results and also get some motivational insight along the way!

Bill Phillips joins Sport Supplement Industry Giant MusclePharm

From CNN Business News Today:

Author of Body-for-LIFE and Former CEO/Owner of EAS Performance Nutrition Bill Phillips Joins MusclePharm 

MusclePharm Corporation (otcqb:MSLP), a scientific, performance-lifestyle sports nutrition company announces fitness and bodybuilding pioneer Bill Phillips joining MusclePharm (a public company with estimated annual revenue of $170 million) as Strategic Advisor and Chief Editor of Content. Mr. Phillips is one of the most credible voices in the world on fitness and brings with him three decades of experience and knowledge in the nutritional and supplement field and a proven leader in science-based products. As a part of his scope, Mr. Phillips will also develop with MusclePharm a program aimed at the over 40 demographic. This is expected to be launched by early 2016.

MusclePharm has set the standard in the industry with its commitment to the science and quality of its products. With Mr. Phillips as Chief Editor of content, he will help position the Company as a thought leader through an educational and motivational platform making fitness more accessible to everyone. This will allow the Company to better empower their customers to change their health. As a part of his educational platform, he will work closely with the Company and MP’s Sports Science Institute (MPSSI) providing educational content on all of its multi-media platforms.

Bill Phillips“I am honored and excited to join the MusclePharm Team for two primary reasons; first, I believe in their vision, and next, because of my previous experience as the CEO of EAS, I am confident I can offer key insight that will help MusclePharm reach its incredible potential,” said Bill Phillips, author of New York Times best seller Body-for-LIFE which has sold over six million copies worldwide.

In addition, Mr. Phillips will be Strategic Advisor to the CEO and the Executive Team. With his proven experience, he will provide advice and counsel as the company continues on its growth trajectory and is now entering its next stage of growth. “Bill Phillips is one of the most credible voices in fitness coupled with his expertise in the science-based nutritional products business, he will be an asset to the company as we move to our next stage of growth,” said Brad Pyatt, founder and CEO of MusclePharm. “When I first founded MusclePharm, I viewed Bill Phillips as a mentor on how to build a company committed to helping people live healthier lives through science-based, quality products. I am looking forward to working with Bill as we expand to new customers who are looking to transform their lives.”

“At MusclePharm, we believe that everyone is an athlete,” added Mr. Pyatt. “Working with Bill Phillips, we will broaden our base to many more consumers who want to get into shape. We will be there to help bring out their inner-athlete and be a partner in their journey to live happier and healthier lives.”

Bill Phillips’ background in the fitness and supplement business and his years spent as the CEO and owner of EAS give him insight and strategies that he will share with MusclePharm’s young and ambitious management team. He will help maximize the company’s growth and profitability as it continues to set the standard in quality and science-based products. Mr. Phillips turned EAS into a company that succeeded in helping people and succeeded financially as a corporation.

“I feel at home here at MusclePharm because they share my same vision, which is to advance the science of sports supplements and health for the benefit of athletes and fitness enthusiasts everywhere,” added Mr. Phillips.

Bill Phillips speaks to a new market for MusclePharm with those seeking not only a better body, but a better quality of life, greater longevity, and increased energy. He will focus on motivating and inspiring people from all walks of life to get off the sidelines and back into the game. He believes that fitness is the best medicine, especially for men and women over 40 years old.

For more on Billl Phillips, please go to: http://www.musclepharm.com/wp-content/uploads/2015/06/Bill-Phillips-Fact-Sheet.pdf

About Bill Phillips: Bill Phillips is one of the major pioneers of the bodybuilding and fitness industry and the true godfather of modern sports supplementation, as we know it today. Mr. Phillips is the author of Body-for-LIFE which has sold over 6 million copies worldwide, and spent more than five years on the New York Times Best Sellers List. Body-for-LIFE brought millions of people to strength training for the first time. Phillips also authored New York Times Best Selling Books: Eating for Life, Body for Life Success Journal, and Transformation. Mr. Phillips was the CEO and owner of EAS Performance Nutrition, which introduced the fitness world to breakthrough products including: creatine, HMB, CLA, Whey Protein, L-glutamine, Myoplex, etc

http://www.musclepharm.com

The only way to truly fail is to quit trying

I was at a book signing at a Barnes & Noble store in Wichita, Kansas. A healthy 34-year old woman named Kimberly introduced herself. Somewhat sullen, she asked if I could write some encouraging words in her book, explaining that she’s tried several times to complete my 12-week Program but had “failed” each time. “Failed?” I replied. “You look wonderful!” She explained that through her efforts she had lost 15 lbs. of bodyfat and increased her muscle definition and energy. But again she explained that she had “failed” because each time she tried to complete the 12-week Program, something would come up and she would fall off track. What I explained to Kimberly, and what I want to share with you, is that as long as you keep trying, you will never fail. The only way to fail is to quit trying. Setbacks offer opportunities to learn and grow and improve. And I need you to see PROGRESS as SUCCESS. Focus on what you have achieved not on what you haven’t. Give yourself credit where credit is due — celebrate any and all progress and build momentum from each little step forward. Keep your chin up and have faith in yourself and my program. You can and WILL succeed as long as you keep trying… that much I can promise you! ~Bill Phillips

Are you driving, or just going along for the ride?

I don’t know anyone who can honestly tell me they ended up in poor physical condition, overweight, or weak on purpose. It’s something that happens unintentionally. Oftentimes, when people focus their attention on their careers, their education, or dealing with a life crisis, they put their health and fitness on “cruise control.” They let go of the steering wheel and take their eyes off the road. Before long, their physical condition and health are completely off track. The style of living that causes poor health is not that complicated to understand. And, fortunately, neither is the process of getting back on track. But you have to disconnect the cruise control, put both hands on the wheel, and focus your vision on where you want to go. You have to start driving, and stop just going along for the ride. You have to intentionally undo the things that happened accidentally. ~Bill Phillips

Don’t Believe This Lie Going Around about Exercise

beach-running-gett_2642708kI have been teaching people the benefits of weight lifting and of intense interval aerobics for more than 20 years. Six million Body-for-LIFE books were picked up by readers around the world and many of them put my quick, effective workouts to work with good results.

Now even though I am an advocate for interval workouts, I find the attached article absurd and borderline offensive. In the write up, a person who claims to be an expert on fitness, makes the claim that ‘cardio’ causes cancer, heart attacks, and increases in bodyfat.

The FACTS clearly show (facts backed up by thousands of published studies) that virtually ANY exercise is better than no exercise. Brisk walking, jogging, swimming, can all be safe forms of cardio-vascular and cardio-respiratory exercise. I want everyone to enjoy the benefits of physical activity–it is the best medicine there is for living longer and living better.

One meta-analysis published in the Journal of Cardiovascular Rehab looked at 33 studies with 883,372 total test subjects… researches determined that people who do cardiovascular exercise (‘cardio’) live much longer than people who don’t. “All-cause mortality was reduced 33%.”

If the topic is ‘over-training’ or doing extreme amounts of exercise, you can do that with weights, with intervals, or excessive jogging or running. Over-training is NOT the same as ‘cardio.’

Just because I am a lifter and sprinter, I would NEVER claim that it is ‘my way or the highway.’ Minute for minute, my intense workouts probably give you the best return on your investment of time in the gym… but that does not mean there aren’t many other healthy ways to get active! If you’ve read the attached article or heard other so-called experts claim that cardio causes obesity, cancer, illness, don’t believe it!! Common sense and science tell us this writer is dead wrong!

Click Here to Read The Controversial Article Titled, “Does Cardio Make You Fat?”

Fitness Supplement Q & A

Q: I have a question for Bill — I used your EAS supplements and got great results when I was in my 20’s. Now I am 40 and need to lose about 35 lbs of bodyfat while I build my muscles back up. I wonder what supplements you are using these days. What can you tell me about your Right protein shakes, Strongevity Rx, and your GH10x supplements? Should I start with one of these or all of these? What do you suggest?

A: What I recommend is that people approach supplementation in this order: First, make sure that you’re getting  the full spectrum of essential vitamins and minerals every day. Also, make sure that your body has an ample supply of the high quality protein it needs to recover from your workouts. I get a lot of my protein and vitamins from meal replacement nutrition shakes. 24 years ago I introduced the nutrition shake MET-Rx to the fitness world and a few years later developed the EAS Myoplex line of meal replacements. Literally millions of athletes and fitness buffs have used these products to fuel their muscle performance. One of the great things about high quality nutrition shakes is that they are so rich with nutrients while still being low in calories. This makes them an ideal solution for people who want to get fit and strong while also losing unhealthy bodyfat at the same time. NewRightBTF-2_large Myoplex was a great product in its time but today we know even more about protein science and how to filter out the highest quality, most pure protein powders and this is what I use in my new RIGHT nutrition shake. You will not find this in MET-Rx or Myoplex. Right Complete Protein Shakes are built on state of the art nutrition science — up to date for the year 2015. Some of my previous formulas at EAS have not increased in quality over the years and the formulas have changed possibly in the opposite direction.  I always recommend starting with RIGHT Complete Protein Shakes to make sure that you’ve got your essential nutrients covered.

STRONGEVITY RxThe next level of supplementation would be adding STRONGEVITY Rx to your workouts and healthy meal plan. This breakthrough formula includes the scientifically proven effective supplement micronized creatine monohydrate, ubiquinol, and ubiquinone forms for CoQ10 (which medical research has shown works synergistically and additively with creatine), and the biologically active form of Vitamin D3, called Cholecalciferol. These are three key nutrients that when taken together will increase muscle strength, mental energy, and improve recovery time. STRONGEVITY Rx is a supplement that not only helps you get better results faster from your workouts but it is also a longevity formula – studies show that these nutrients help improve both quality and quantity of life and so I especially recommend STRONGEVITY Rx to people over 40 who are working out and transforming their health.

GH10XLevel 3 supplementation is the next step up. This is only something for people who are already working out consistently, eating healthy, getting their protein and vitamins each day, and supplementing with the cellular energy nutrients in STRONGEVITY Rx. GH10x is that next tier product which helps our health and fitness through a different pathway. Gh10x can increase our body’s nitric oxide levels which increase blood flow to muscles and therefore help more nutrients and oxygen be delivered to hardworking cells. Gh10x also helps support the natural growth hormone response we get when we workout following a high intensity interval method. Natural Growth Hormone plays a key role in helping us lose fat and build muscle, and beyond age 40 our natural levels decline significantly. Anything we can do to boost them back up naturally can give us big benefits. Unlike synthetic growth hormone injections, natural GH boosters have no side effects and are much less expensive than the pharmaceutical products. Another benefit of GH10x is that is also contains key amino acids that help volumize muscle cells which helps to give the body that firm and toned look and feel.

In summary, first make sure you are working out hard and consistently. Next, eat healthy, balanced meals. Then, add the Right Complete protein nutrition shakes. After that, you can get better results faster from your workouts by adding in Strongevity Rx. Once you feel that you have all those basis covered, then consider GH10x to take it up a notch. ++ To learn more about Bill Phillips Fitness Supplements visit www.EatingRight.com

Get Bill Phillips’ FREE Transformation Program Today!

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To lose bodyfat, gain muscle, and get your body and health in top condition, you need to follow a complete plan of action that includes exercise, nutrition, supplements, mindset and motivation. I have a new, FREE program available starting today that gives you specific instruction for each of those keys. You can learn all about this program I call BACK to FIT and sign up by visiting www.Bodybuilding.com/BillPhillips today. I hope you enjoy the Free program and instruction and I hope it helps you achieve your health and fitness goals! ~Bill Phillips

Lean More Here: www.Bodybuilding.com/BillPhillips

A New Look at Bill Phillips’ Lower Body Workout

Lifting free-weight dumbbells is an incredibly effective and efficient way to work the major muscles of your body. The lower body workout I teach at my Transformation Center is all done with dumbbells. The exercises which make up this routine blast the quadriceps, hamstrings, glutes, and calves. When we use the proper form it also strengthens the core, improves flexibility and builds stabilizer muscles which support the knees, ankles, and hips. This lower body workout includes three variations of squats — it is absolutely the best exercise for lower body work and it also is incredibly good for calorie burning and cardiovascular health improvements. This workout is the exact approach that I have followed to rebuild my leg muscles after a brutal injury I suffered a few years ago. This workout works and it’s simple (not easy) to do.

I used this Lower Body Workout to rebuild my leg muscles, at age 50, after an injury which ruptured the quadriceps tendons on both legs.

I used this Lower Body Workout to rebuild my leg muscles, at age 50, after an injury which ruptured the quadriceps tendons on both legs.

With this ‘5-25 Intense Interval Strength Training’ workout I can stick with the same weight for all 5 sets (as opposed to ‘pyramiding’ or increasing weight for each set as we did with Body-for-LIFE). The way 5-25 is designed we reach ‘progressive resistance overload’ (needed for positive muscle adaptations) through fatiguing the muscles more with each set. By your 5th set of 10 reps for each muscle group your muscles will be thoroughly cooked, and that is good!

Lower Body Workout

1. Dumbbell Squats — 10 Reps 2. Straight-Leg Deadlift — 10 Reps 3. Dumbbell Sumo Squats — 10 Reps 4. Standing Dumbbell Calf Raises — 10 Reps 5. Narrow Stance Dumbbell Front Squat — 10 Reps Complete all 5 exercises, 10 reps of each, with no rest between. After you’ve completed all 5 exercises, rest 2 minutes and then repeat the cycle. Aim for the completion of 5 times through the cycle in approximately 25 minutes. ++This workout can be done with a number of different exercise combinations. For example: 10 reps of barbell squats, followed by 10 reps on the leg extension machine, 10 reps of leg curls, 10 seated calf raises,  and 10 reps on the leg press machine. There are many different combinations we can put together to get an excellent high intensity strength training workout for the lower body. ++Never sacrifice good form to lift more weight. Doing the exercises with proper form and lifting the weights slowly and under control is even more important for those of us over 40. The great results from working out consistently come over time. Injuries are setbacks that throw us off track. Good form is one of the keys to keeping your exercise program going and producing great results. lbwo

Dumbbell SquatsphotocatSquatJan-7

Starting Position: Hold two dumbbells at your sides, with your palms facing in. Stand with your feet shoulder width apart. The Exercise: While keeping your chin up, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Breathe out on exertion. Take your time — go lower and slower to fully work the leg muscles.

Straight-Leg Deadlift

DeadliftFinalFinal12-18 Starting Position: Stand up straight, with your feet shoulder width apart and a dumbbell in each hand, your palms facing towards the front of your legs. This is a terrific exercise for the hamstrings, and it helps strengthen the lower back. The Exercise: Bend forward at your hips, and slowly lower the dumbbells in front of you, keeping the weights very close to your legs, until the weights almost tough the floor. Then, while concentrating on the muscles in the back of your legs, raise your upper body and the weights to the starting position. Roll your shoulders back, keep your chin up, take a deep breath and then repeat the exercise.

Dumbbell Sumo Squat

SumoFinal Starting Position: Hold a single dumbbell or ‘kettle bell’ in front of you. Your feet should be pointed out diagonally at about a 45 degree angle. Stand with your feet double shoulder width apart. The Exercise: While keeping your shoulders, back, and head upright, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Keep your back as straight as possible throughout this exercise.

Standing Dumbbell Calf Raises

photocatFinalCalfRaise12-18 Starting Position: Start by holding a dumbbell in each hand, with your palms facing the sides of your hips. Stand with your feet half shoulder width apart. Keep your feet parallel with each other. The Exercise: Keeping your legs straight, raise up on the ball of your feet. When you get to the top hold it for a count of one, then slowly lower to the starting position.

Narrow Stance Dumbbell Front Squat

finalNarrowSquatJan-7 Starting Position: Hold two dumbbells at your sides, with your palms facing in. Stand with your feet half shoulder width apart. The narrow stance will make the quadriceps muscle groups work even harder than regular squats. The Exercise: While keeping your shoulders, back, and head upright, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Keep your back as straight as possible throughout this exercise. Breathe out on exertion.