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Leg Strength And Endurance – A Killer Squat Workout Using Plastic Water Bottle Caps!

Leg Strength and Endurance – A Killer Squat Workout Using Plastic Water Bottle Caps!

If you have read any of my previous articles you know that I am a big proponent of utilizing your own body-weight to achieve mind-blowing fitness and conditioning. The key to doing this without the use of equipment is being innovative with how you distribute, move, and manipulate your own body-weight.

I want to describe one way, like above, to optimize your leg-strength and endurance in the convenience of your living room. All you need to do is collect 10 different plastic bottle caps. If you can’t do bottle caps then coins, game piece checkers, or just about anything you can easily fit into the palm of your hand will work. Next, all you have to do is make sure that you have a straight uninterrupted stretch of floor space. From here just line up all 10 caps in a straight line with about 8 inches of space between them. From here you will execute a series of squats. Walk up to the first cap and straddle it with your feet shoulder-width distance apart. Now squat and pick up the first cap. Next, walk up to the 2nd cap and squat to put down the 1st cap. Immediately squat again to pick up the first cap followed by another squat to get the 2nd one. Then walk to the 3rd cap and once again put down each of the 2 caps one at a time to turn around and pick all 3 back up one at a time. Continue this pattern all the way to the end of the caps.

You will develop astounding leg-strength and endurance from doing these squats. As you get better don’t be afraid to jump to doing 20 or 30 caps!

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I’m Brandon Richey the Strength and Conditioning Pro!



I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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