- Pee and flush the toilet.
- Overhead squat deep and slow 5 to 10 times, or until your toilet finishes refilling with water.
- Drink 8 to 16 oz of water.
I typically tally up around 50 good squats a day when I do this.
Why over head squats?
Because it just feels better. Just stick your arms above your head, way back there. Yep. Like that. Try both overhead squatting and conventional squatting and you'll agree with me: this program feels better, and works better with over head squats.
Pee, squat, drink program guidelines:
- Don't do this when you wake up in the middle of the night to pee.
- Don't do this if you have to pee during a workout.
- Don't do this too much if you are standing on your feet all day at work.
- Don't do this too close to bed time.
- Use common sense.
- If you're peeing every twenty minutes drink less each cycle.
- Don't hold your pee.
Also,
- Don't start adding in other exercises!
It's already silly enough as it is. If you add other exercises it becomes too silly. Just do a few good squats. 10 maximum.
Benefits of the pee, squat, drink program
The only benefit you should expect is to feel better. And as a bonus it may also help reduce drowsiness.
Reducing social awkwardness of the program
To do the program more covertly, seek out private toilet rooms for single users, not larger shared ones. Turn on the sink and run some water when you squat so anybody standing outside the room can't hear you moving around or breathing while squatting. But ultimately, remember this: anybody who is listening closely to what you do inside a private toilet room is acting weirder than you when you participate in ritualized squatting after peeing.
Increasing the difficulty
To increase the difficulty I would NOT suggest doing more exercises or reps. If you want to increase the difficulty I recommend getting a kettlebell, dumbell or plate weight and leaving it next to your toilet. Or something heavy you can hold over head while squatting.
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I usually close the lid when flushing. If you’re in public without a true lid, use your foot to flush and then run away as fast as possible (screaming and flailing your arms for bonus effect). Haha, nah. But, I did read an excerpt somewhere —
“According to Charles Gerba, PhD, a professor of microbiology at University of Arizona in Tucson, flushing the toilet with the lid up is not wise. “Polluted water vapor erupts out of the flushing toilet bowl and it can take several hours for these particles to finally settle — not to mention where,” he says. “If you have your toothbrush too close to the toilet, you are brushing your teeth with what’s in your toilet.”
What I mean is you’re standing above it too.
Probably a good idea but do you always close the lid when you flush, even in public?
I just started doing this, since I sit down all the time at work. I like the idea and it’s a simple way to be more active during the workday (you’re up anyway, so why not SQUAT). I would like to throw out my concern for your toothbrush storage location. I’m not sure if you keep that there all the time, but I’ve heard (I’m not 100% sure) that toilets release a tornado of bacteria and diseases when they flush. Having your toothbrushes right above the portal of hell like that might result in the bristles catching some of that death. Keep your toothbrushes and other hygiene things away from the toilet!