Perform an ‘Overhead Squat’ for 5 repetitions with slow and controlled movement (approx. 2-3 secs up/down), before holding the position in its down phase for a minimum of 20 seconds and a maximum of 60 seconds - your choice!
Modification Dare: You can choose to leave the arms out, especially if you feel this comprises your overall technique. Just focus on the lower body movement, which targets your legs and core. Some of you may benefit from having a form of balance support, so use a sturdy chair, wall or counter surface to help you to complete the dare safely!
Rest for 30 seconds, then repeat the exercise for a total of 3 sets and make a note of your best time.