Squat Three Times

Humans were made to move!
For many reasons this can be hard for us to do.
This fun, collaborative music video is meant to offer one way of many to work healthy movement into your daily life.
We are here to tell you that doing what you already do-differently!--can help you to feel better, get stronger, increase your independence, prevent pain and injury, and be healthier and more resilient to the challenges of life!
So…
----Squat Three Times! Instead of sitting once…do it three times! Think how much more you will be!
--If that is hard, use your arms until it's easier.
--Challenge yourself if it's easy! Put your arms up, try using mostly one leg, maybe add a spin!
----Raise your arms overhead each time you go through a doorway.
-----Take the stairs two-by-two, maybe!
----Curl your grocery bags like dumbbells!
----While waiting for…anything…Raise up onto your toes! Balance on one leg! So many options.
----And, yes. Get down to the floor, then up, again. It doesn’t have to be pretty! It’s so important! Use a sturdy piece of furniture, only go down part way at first...then make it more challenging as it gets easier.
YOU have experience: Share your ideas! Share our video and your ideas with your friends, family, and community!
Patricia Linderman - Fierce After 45 - www.fierceafter45.com
Susan Frikken - Yahara Therapy - www.yaharatherapy.com
VO5 / vo5band
Resources we love:
Second Act Fit Pros www.secondactf...
Wisconsin Institute of Healthy Aging - wihealthyaging...
WANCE - www.wancerevol...
Contact us for more information and resources.
“Squat Three Times”
Lyrics: Patricia Linderman and Susan Frikken
Recorded on location in Madison, Wisconsin
Music: Andrew Rohn
Andrew Rohn: producer, instruments, lead vocal
Cat Capellaro: backup vocals, horns
Roxanne Gorbach: backup vocals
Gratitude for “Knock Three Times” by Tony Orlando and Dawn
Songwriters: Irwin Levine / Larry Brown
© R2m Music, Songs Of Lastrada, Irwin Levine Music
Filmed on location in Madison, Wisconsin; Palo Alto & Los Altos, California; and Falls Church, Virginia
2024
Edited by Shelby Copeland and Susan Frikken
Additional Thanks:
Randi Bethel, Jenifer Street Market, Madison Circus Space, NewBridge, Warner Park Recreation Center, Ashley Hillman and Safe Communities of Madison - Dane County, Erin Eleuterio and Second Act Fit Pros
"Hey friends, here we are in a chair,
Losing our strength every year
But good news, we can change it!
With just a bit of extra moving
We’ll get our bodies strong and grooving
Each time we stand up
We’ll just simply bump up the number!
Oh, my friends just Squat! Three! Times!
When you’re sitting or you’re standing up
Arms overhead If you want a bit more.
Yes, you got this!
[Squat squat squat] [visual demo]
And each time you’re getting stronger,
Oh-oh, arms overhead [reach one arm at a time with the ting! ting!]
And your aging will slow!
You’re on the phone or waiting in line,
Squeeze your bum tight, take some steps side to side, lift your hea-eart.
It takes no extra time, you know it,
Your body will soon start to show it,
More strength and less pain,
More grace and good balance…you’re smart!
Oh, my friends, just Squat! Three! Times!
When you’re sitting if you want relief.
Mmm-hmmm…Arms overhead
If you want a bit more.
Yes, you got this!
[Squat squat squat]
And each time you’re getting stronger,
Whoa-oh, arms overhead [ting! ting!]
And up on your toe-oh-oh-ohhs!
[bridge instrumental]
Whoa, getting on the floor is scary,
But it can be extraordinary!
Start nice and easy,
Just try it, believe me,
Transform you!
Everybody! Squat! Three! Times!
Bend your knees and hips and ankles, too
Whoa-oh, knees over toes
Keep an eye on your form.
(I love you! You got this)
Everybody! Squat! Three! Times!
And you’ll feel you’re getting stronger.
Ready for life
And wherever you’ll go-oh!!"
Disclaimer: This video is meant as a supplement to instruction from your health care or wellness provider, such as your therapist, trainer or coach.
This video is intended for general education and demonstration. It is not meant to be specific medical or therapy advice or to diagnose or treat any health condition.
Please ask your professional health care provider for these things.
We hope you have fun and learn something beneficial to help yourself be your best! Each body area is part of a whole system, so remember to treat the WHOLE YOU!