One of the last things I want to hone is on for the challenge is posture. Holding the weight overhead forces you to be cognizant of how you are holding yourself while you are squatting.
For this exercise you are going to need a medicine ball or dumbbell. Start with setting up your feet about shoulder distance apart and arms holding your weight straight above your head. Slowly and intentionally, sit down and back keeping your posture tall, stretching your glutes. Once you feel a good stretch in your glutes and hamstrings, squeeze your glutes to return to the starting position. Adding in a bit of toe lift at the end of the movement will ensure you are driving through your heels, keeping any unneeded pressure out of your knees.
Your goal is to keep your posture tall and core tight for the entire movement. Starting out, I would do 3 sets of 12-15 reps. This is a great exercise to add in as a challenge and to encourage core strength and good posture.
If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related. Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!