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Workout Wednesday: Squats for Days

I’ve been challenged to a Squat Challenge and I have accepted.

I know I am not the only one guilty of a little Holiday slacking (and snacking), but there’s no reason to beat myself up over it. Instead…I’ll take it out on my legs!

Squat challenges are springing up all over Pinterest and rightfully so. They are an intense, focused workout that will kill your legs, but make your thighs and butt look great. I’m joining my roommate and friend in fitsugar.com’s Squat Circuit Challenge: 4 Weeks to 200 Squats, conveniently posted below.

Taking a few moments in the morning, afternoon or evening to better yourself with physical exertion truly does help you feel better about yourself. If you take a few minutes in the morning, I’ve found you can gain energy and stamina to keep you from slumping over in the middle of the day. You don’t have to go crazy, but do yourself a favor and skip that extra snooze – get up and squat!

1. Narrow Squat

Stand with your feet touching, hands in front of chest to keep balance. Bend your knees, lowering your hips deeply, bringing thighs parallel with the floor if you can. Be sure to keep weight on your back heels.

Rise back up, straighten legs completely, squeezing the glutes at the top.

 

 

 

 

 

2. Narrow Squat with Back Kick

Stand with your feet touching, hands in front of chest or on hips. Bend knees, lower hips deeply so thighs are parallel with the floor, keeping weight on back heels.

Rise back up, straighten legs completely and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.

Do another squat then straighten the leg, do a back kick with the right leg and step the right foot back to meet the left.

 

3. Basic Squat

Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend knees, lower hips deeply bringing thighs parallel with the floor if you can, keeping weight back in your heels.

Then rise back up, straighten legs completely, squeezing the glutes at the top of the movement.

 

 

 

 

4. Basic Squat with Side Leg Lift

Stand with your feet shoulder-width apart, feel parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in heels.

Rise back up, straighten legs completely and lift the left leg out to the side, squeezing the outer glute.

As you step the foot back into shoulder-width distance, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.

 

5. Sumo Squat

Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to keep balance. Lower your hips deeply, thighs parallel to the floor. Keep weight in back heels.

Rise back up, straighten legs completely and squeeze the glutes at the top of movement.

 

 

 

 

DAY OF MONTH EXERCISE NUMBER OF SQUATS
Day 1 6 reps of each 30
Day 2 10 reps of each 50
Day 3 6 reps of each, repeat 2x 60
Day 4 Rest 0
Day 5 5 reps of each, repeat 3x 75
Day 6 10 reps of each 50
Day 7 8 reps of each, repeat 2x 80
Day 8 Rest 0
Day 9 9 reps of each, repeat 2x 90
Day 10 6 reps of each, repeat 2x 60
Day 11 5 reps of each, repeat 4x 100
Day 12 Rest 0
Day 13 7 reps of each, repeat 3x 105
Day 14 6 reps of each, repeat 2x 60
Day 15 5 reps of each, repeat 5x 125
Day 16 Rest 0
Day 17 9 reps of each, repeat 3x 135
Day 18 5 reps of each, repeat 3x 75
Day 19 7 reps of each, repeat 4x 140
Day 20 Rest 0
Day 21 10 reps of each, repeat 3x 150
Day 22 8 reps of each, repeat 2x 80
Day 23 8 reps of each, repeat 4x 160
Day 24 Rest 0
Day 25 7 reps of each, repeat 5x 175
Day 26 6 reps of each, repeat 3x 90
Day 27 9 reps of each, repeat 4x 180
Day 28 Rest 0
Day 29 12 reps of each, repeat 3x 180
Day 30 10 reps of each, repeat 4x 200

 

Next challenge…remembering to drink more water!

 

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