Thursday, January 22, 2015

Squat Challenge

Introducing the KING of all bodyweight exercises- the SQUAT~ Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.
It’s for that reason that 30-day squat challenges have become increasingly popular over the past year.
Here is a principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:
  • You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
  • Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
  • If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
  • You may not have heard of each variation, so how to do them properly is explained below

Counterbalance Box Squat:
  • With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
  • Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface,but don’t sit down.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.
Prisoner Box Squat:
  • Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
  • Use a lower chair or stool than before to make sure you are squatting deeper.
  • Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.
Counterbalance Air Squat:
  • Remove the chair or stool and put your arms out in front of you.
  • Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
  • Remember to keep your torso as upright as possible by keeping your chest up.
Prisoner Air Squat:
  • Put your hands behind your head once again and continue squatting as low as you can.
  • Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
  • By the end of the month, you should be able to do a basic bodyweight squat with great form.
So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!

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