- 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.
I should put a squat rack in my bathroom. I’ll be breaking all kinds of PR’s after I pee, lol. :)
Actually I’m doing that with the living room in the place I’ll be moving into at the end of this year. Everytime I pee I will walk out of the bathroom, unrack 225 or something and do some front squats. Better than the dumbell and plate weight I have now haha!
Then I can put a chalkboard behind it and tally up the marks and watch it go go go to the bathroom again so I can do more more more! Fuck my legs will get too big doing this.
Now i do one legged squats in toilet thanks to you Juji:) This desk job will not be killing me that much anymore :D
Do you have to wear slacks at work? What’s your uniform or do you have to dress nice? I’m lucky because I can wear jeans and even shorts if I want to, so it makes squatting easier for this office job. But if I had to wear business clothes with suit and tie… I think I’d hate life a little more.
Naah, i can wear whatever i want, so squatting in jeans and sneakers is pretty easy. It woud be cool however to do some exercizes for the back also, because after sitting the whole day it hurts a lot.