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Squat It Out September Challenge

August 25, 2014 5 min read

September is a great month-the leaves start changing and the weather gets just a tad bit cooler-well, depending on where you live! In Florida, it is still hot as s***. Here is a workout that you can do all month long to not only get your booty in tip top shape, but to also help you become a master at the squat! As always, a clean diet will help you achieve the best results so here is a 7 day clean eating plan, with recipes, to help get you there!   Squat It Out September Challenge   Microsoft Word - Document1   Directions: Start the month by doing the five different squats each day for the repetitions suggested-in one sitting. As the days go on, you will notice that the number of squats will be increasing-this definitely kicks things up and adds a bit of a challenge. Note: If you are having problems completing the exercises in one sitting, try breaking them up throughout the day. As the days go on, there will be more and more squats to do! If you are having difficulty with an exercise, you may skip it or replace it with a regular squat instead. Let the games begin! Take pictures and record your results-we would love to hear from you! September 1:
  • 5 Squats
  • 5 Squat Jumps
  • 5 Sumo Squats
  • 5 Pistol Squat
  • 5 Split Squats
  September 2:
  • 10 Squats
  • 10 Squat Jumps
  • 10 Sumo Squats
  • 10 Pistol Squats
  • 10 Split Squats
  September 3:
  • 15 Squats
  • 15 Squat Jumps
  • 15 Sumo Squats
  • 15 Pistol Squats
  • 15 Split Squats
  September 4:
  • 20 Squats
  • 20 Squat Jumps
  • 20 Sumo Squats
  • 20 Pistol Squats
  • 20 Split Squats
  September 5:
  • 25 Squats
  • 25 Squat Jumps
  • 25 Sumo Squats
  • 25 Pistol Squats
  • 25 Split Squats
  September 6:
  • 30 Squats
  • 30 Squat Jumps
  • 30 Sumo Squats
  • 30 Pistol Squats
  • 30 Split Squats
  September 7:
  • 35 Squats
  • 35 Squat Jumps
  • 35 Sumo Squats
  • 35 Pistol Squats
  • 35 Split Squats
  September 8:
  • 40 Squats
  • 40 Squat Jumps
  • 40 Sumo Squats
  • 40 Pistol Squats
  • 40 Split Squats
  September 9:
  • 45 Squats
  • 45 Squat Jumps
  • 45 Sumo Squats
  • 45 Pistol Squats
  • 45 Split Squats
  September 10:
  • 50 Squats
  • 50 Squat Jumps
  • 50 Sumo Squats
  • 50 Pistol Squats
  • 50 Split Squats
  September 11:
  • 55 Squats
  • 55 Squat Jumps
  • 55 Sumo Squats
  • 55 Pistol Squats
  • 55 Split Squats
  September 12:
  • 60 Squats
  • 60 Squat Jumps
  • 60 Sumo Squats
  • 60 Pistol Squats
  • 60 Split Squats
  September 13:
  • 65 Squats
  • 65 Squat Jumps
  • 65 Sumo Squats
  • 65 Pistol Squats
  • 65 Split Squats
  September 14:
  • 70 Squats
  • 70 Squat Jumps
  • 70 Sumo Squats
  • 70 Pistol Squats
  • 70 Split Squats
  September 15:
  • 75 Squats
  • 75 Squat Jumps
  • 75 Sumo Squats
  • 75 Pistol Squats
  • 75 Split Squats
  September 16:
  • 80 Squats
  • 80 Squat Jumps
  • 80 Sumo Squats
  • 80 Pistol Squats
  • 80 Split Squats
  September 17:
  • 85 Squats
  • 85 Squat Jumps
  • 85 Sumo Squats
  • 85 Pistol Squats
  • 85 Split Squats
  September 18:
  • 90 Squats
  • 90 Squat Jumps
  • 90 Sumo Squats
  • 90 Pistol Squats
  • 90 Split Squats
  September 19:
  • 95 Squats
  • 95 Squat Jumps
  • 95 Sumo Squats
  • 95 Pistol Squats
  • 95 Split Squats
  September 20:
  • 100 Squats
  • 100 Squat Jumps
  • 100 Sumo Squats
  • 100 Pistol Squats
  • 100 Split Squats
  September 21:
  • 105 Squats
  • 105 Squat Jumps
  • 105 Sumo Squats
  • 105 Pistol Squats
  • 105 Split Squats
  September 22:
  • 110 Squats
  • 110 Squat Jumps
  • 110 Sumo Squats
  • 110 Pistol Squats
  • 110 Split Squats
  September 23:
  • 115 Squats
  • 115 Squat Jumps
  • 115 Sumo Squats
  • 115 Pistol Squats
  • 115 Split Squats
  September 24:
  • 120 Squats
  • 120 Squat Jumps
  • 120 Sumo Squats
  • 120 Pistol Squats
  • 120 Split Squats
  September 25:
  • 125 Squats
  • 125 Squat Jumps
  • 125 Sumo Squats
  • 125 Pistol Squats
  • 125 Split Squats
  September 26:
  • 130 Squats
  • 130 Squat Jumps
  • 130 Sumo Squats
  • 130 Pistol Squats
  • 130 Split Squats
  September 27:
  • 135 Squats
  • 135 Squat Jumps
  • 135 Sumo Squats
  • 135 Pistol Squats
  • 135 Split Squats
  September 28:
  • 140 Squats
  • 140 Squat Jumps
  • 140 Sumo Squats
  • 140 Pistol Squats
  • 140 Split Squats
  September 29:
  • 145 Squats
  • 145 Squat Jumps
  • 145 Sumo Squats
  • 145 Pistol Squats
  • 145 Split Squats
  September 30:
  • 150 Squats
  • 150 Squat Jumps
  • 150 Sumo Squats
  • 150 Pistol Squats
  • 150 Split Squats
  DEMOS:
Squats
  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.
 
Sumo Squats
  • Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
  • Squat down as low as you can, keeping your heels on the ground and your back straight.
  • Press back up to standing. That's one rep.
  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.
  • Flex your right ankle so that your toes are higher than your heel.
  • Your right leg should be straight.
  • Brace your core.
  • Push your hips back and lower your body as far as you can.
  • As you lower your body, raise your right leg so that it doesn’t touch the floor.
  • Pause, then push your body back to the starting position.
  • Keep your torso as upright as possible.
 
 Split Squat
  • Stand with dumbbells grasped to sides facing away from bench.
  • Extend leg back and place top of foot on bench.
  • Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
  • Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
 
Squat Jumps
  • Stand with your feet shoulder-width apart, arms hanging at your sides.
  • Squat down until your knees are bent about 90 degrees.
  •  Immediately swing your arms overhead and jump upward as high as you can.
  • As you land, gently bend your knees and sink back down into the squat position.

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