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!