Who can give me a effective squat programme?

[Anonymous]

[Xfitchick]

Look at the internet. Many options. But as a first start, do the squat exercises from body pump (with or without weigth in your neck). You squat for about 5 to 6 minutes in three series where your legs are each time wider apart (different leg muscle parts). Squat in different rithms: slow down-up. fast down-slow up and reverse, bottom halfs, ... Don't forget an extra lunge series for 4 to 6 minutes with the same variations. Your legs will be on fire at the end, but they will become toned without being bulky muscular.

[Xfitchick]

thanks and go for killer legs and butt :-)

[CamelBonker]

Ten sets of twenty reps on ma dick.

[Asker]

Fuck off perv

[CamelBonker]

Succhiare il cazzo.

[Asker]

vaffanculo.

[CamelBonker]

Ma va' a vendere il culo!

[Asker]

se non te ne vai , io ti ucciderò nel sonno.

[CamelBonker]

Forza!

[Asker]

che cazzo stai parlando?

[mghowmasculinist]

Not advisable in this hookup culture.

[RainbowDash]

Do what the camel says, just without the dick part

[CompleteStranger1234]

Put some weight on a bar and start squatting...