We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Body-weight squats, lunges with or without weights, wall sits, jump rope, burpees, and step-ups are all excellent lower-focus calisthenics which, like most calisthenics, provide plenty of intense cardio stress too.
We're working on a new game: Pistols. It's like a one-legged squat. Try it from your chair. It's not easy and you might have to begin from a higher perch and work your way lower. You will see what it feels like for elderly people to get up from a chair without using their arms.
The gal in the vid has short legs so she uses a stool for her foot to get the 90 degree knee angle. It stresses lots of accessory leg and core muscles because of the balance challenge. One foot must be solidly-planted, one in the air. We're adding this to our calis repertoire, and I am going to get out of chairs one-legged from now on. Just think of how many times/day you get up from a chair. Why not use it as a good exercise?
her technique is not quite accurate, I think.
The bench should be for touching , not sitting.
If you touch your bottom lightly to the bench , you maintain strength in your squatting leg. (If you sit, as she does, you relieve your squatting leg of the power of the position)
You can use a pole for balance, or a TRX without putting much weight on either.
One legged squats should not be performed by anyone other than the highly conditioned. Not only is the rotary hinge(knee joint) excessively stressed, but that "torquing" moves up through the hips, thru the spinal column and can cause a variety of problems in the musculo- skeletal system. There are safer and just as efficient movements that yield a safer outcome. If a conditioned person has plateaued then then an alternate may be unilateral squats but the Lord gave us 2 legs for a reason....lol. Seniors, all of you, dont do these!!!!