Beginner
Tier A in AerobicsBob and Weave
Squat and Reach
2sets
60stime
15srest
~6.7kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inFront thighs
Whole body moving with the music, breathing up — and having fun.
Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”
Tempo · On the beat
Feel it somewhere else? Fix it like this
- Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
- Barely felt itNot sweating yet? Make every move bigger and add arms.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Keep your chest up and your knees tracking over your toes.
- Squat only as deep as you can with heels down.
Common mistakes
- Knees caving in as you stand up.
Breathing
Inhale as you squat, exhale as you reach up.