Start by setting up a "Can Crusher" station. You'll need a bench or a STEP set up like the one shown in the video and a set of dumbbells. Place the dumbbells in the middles of the bench. You are going to use these dumbbells to anchor your upper body.

STEP #1: Hold onto the dumbbells and bend at the waist ... maintaining a flat back.

STEP #2: Lift your left leg out to the side as high as you can twice. Remember that everyone's range of motion varies ... so do the best that you can do.

STEP #3: Swing your left leg behind your right leg ... into a curtsy squat.

STEP #4: Repeat for 10-15 repetitions. Do the same amount of repetitions on the opposite side.

STEP #5: Rest and Repeat.

[if only you could hear the conversation]

STEP #1: Hold the sandbag with both hands.

STEP #2: Squat down and back ... trying to maintain proper squat form by keeping most of the weight pressed through your heels and by keeping your knees stable.

STEP #3: As you come up from the seated position, gently throw the sandbag to the next person.

STEP #4: If you are person catching the sandbag, make sure you have a good grip on the sandbag and gently squat down. As you stand back up, toss the sandbag to the next person.

If you have more people participating and you are comfortable with the initial exercise, you can mix it up and play a little game by randomly throwing the sandbag to anyone in the circle. If you choose to play "T-Baggin' Squat Circle Haywire," make sure your head is in the game ... or someone might knock it off your shoulders [fair warning].

Remember that maintaining proper form is ALWAYS utmost important. If you feel like you are struggling with keeping up proper form, you need to rest before you continue.

Giggling is highly recommended [in most circumstances] ... but if you can contain the laughter until the hard part is over, that is best advised.

Come check out the new artwork being displayed at theGYMkc: Uptown. The skateboard art is for sale. [$15 for half boards/$30 for full boards]. 100% of the proceeds from the sales goes directly to the artist and to Imagine That! for purchasing future art materials.

Imagine That! is an innovative creative arts studio, which opened in April 2012, for individuals with developmental disabilities located in the Crossroads Art District of Kansas City, Missouri.

Our Mission
To provide individuals who participate with the tools and materials to create art and the supports to define themselves as artists. The studio’s artists are supported by a team of trained artists that strive to integrate the studio into the larger art community. Each artist is encouraged to express themselves through a variety of artistic mediums and is given the opportunity to show and sell their art. Every First Friday of the month, the studio opens its door to showcase its artists to the public from 6 to 9 pm. You can also stop by Monday through Friday, excluding holidays, from 10am to 3pm to say hello or see our artists in the process of creating their work.

Company Overview
Imagine That! is a program offered by Resources for Human Development (RHD), a non-profit, human services organization founded in 1970. RHD operates in 15 states and provides a variety of services addressing intellectual and developmental disabilities, behavioral health, homelessness, addiction recovery and more.

This is THE CHALLENGE! Take 12 classes in the month of January …
and receive a SWAG BAG filled with LOCAL SWAG
[to be disclosed at a later date].

That's only 12 classes in 31 days.
With 39 classes offered each week, you could theoretically reach the goal by Tuesday.

You're on the honor system ... so once you reach the 12-class goal,
fill out & submit the SWAG BAG voucher found online at theGYMkc.com or click the SHOW 2015 WHO is BOSS! button to the left.

At the beginning of February,
your "incentive" will be waiting for you at your chosen theGYMkc location.

Let us help you be happy!

In this "Ask an Expert SERIES," Kip [from Solaris Massage] and Andee [from Andee's Flight School] were caught on video smashing the "Deep Squat to Pop Up" exercise ... and Kip asked: "Is this a thang ... and if so, what are we doing right and what can we improve on?"

I'll tell you that you two are AWESOME because you are motivating each other to go the extra mile. Working out with a partner can be that extra push you need. It also provides someone to talk to [unless you are completely out of breath] ... and it provides someone who can empathize with the pain that you are going to feel in the coming days. 

You'll notice that Kip's range of motion is different than Andee's range of motion [and that is completely acceptable]. EVERYONE'S range of motion is going to be different ... and you must understand and accept that fact ... and you need to learn what you can and cannot do properly/safely. Pushing yourself to the point of injury is NOT what you want to accomplish.

Remember: it is not ever about a particular number of repetitions that you want to achieve ... it's about pushing yourself to a limit ... but not BEYOND that limit.

To answer Kip's question: "What are we doing right?" You are definitely sitting back into that squat which really targets your booty. Your goal should be to achieve an almost 90-degree angle with your knees at the bottom of the squat. You want to make sure your knees are not jutting out in front of your toes. Make sure to keep most of your weight pressing through your heels. Check out my step-by-step instructions on how to execute the CHAIR SQUAT in theGYMkc's EXERCISE DIRECTORY. Also make sure that you aren't overly arching your back as to avoid back strain.