August 25, 2014

Squat It Out September Challenge

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

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.

Leave a comment