Drop it like its Squat! 30 Day Squat Challenge!

On of my favorite workouts is doing Squats! I don’t know why…maybe it’s because I KNOW that they are really doing something…you know that ‘hurts so good’ feeling!

30 Day Squat Challenge!

{30 day squat challenge is based on the basic body weight squat}

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Click for FREE printable!

{hint: Laminate printable, using a wet erase marker mark off each completed day! Once you have completed at 30 days simple wipe and start again when you want!}

I want to take this moment to encourage you! It IS OK if you can’t drop your squat as deep as the images below! Go as low as you can, don’t push you self…YOU WILL GET THERE! Even with horrible knees!!

Want more?!?!? Here are 8 awesome squats you’ll want to add to your daily routine!

#1 Body Weight Squat

slide2-bweight-squat

Stand as tall as you can with your feet spread shoulder-width apart.

(A) Lower your body as far as you can by pushing your hips back and bending your knees.

Pause, then slowly push yourself back to the starting position. (B)

#2 Body Weight Jump Squat

slide3-bweight-jump-squat

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.

(A) Dip your knees in preparation to leap. 

(B) Explosively jump as high as you can.

When you land, immediately squat down and jump again. (C)

#3 Pistol Squat

slide4-pistol-squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.

Raise your right leg off the floor, and hold it there. (A) Push your hips back and lower your body as far as you can.

Pause, then push your body back to the starting position. (B)

#4 Wide Stance Barbell Squat

slide5-wide-bb-squat

Hold the bar across your upper back with an overhand grip. (A)

Perform a squat with your feet set at twice shoulder width. (B)

#5 Barbell Stiff Squat

slide6bbell-siff-squat

Hold the bar across your upper back with an overhand grip.

Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

#6 Braced Squat

slide7-brace-squat-1

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A)

Perform a squat while holding the weight in place. (B)

#7 Dumbbell Split Squat

slide8dbell-split-squat

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other.

Stand in a staggered stance, your left foot in front of your right.

(A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can.

(B) Switch legs and repeat.

#8 Goblet Squat

slide9-goblet-squat

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it’s a heavy goblet.)

(A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.

(B) Pause, then push yourself back to the starting position.

Thank you to Women’s Health Magazine for this great workout! If you aren’t familiar with this magazine you NEED to check it out!

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