Fitness, Workout Programs

Most Effective Squat Challenge

squat challenge

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Do you want to get fit for the summer? Do you want to get that summer booty?

In numerous posts, I’ve preached the many benefits of the squat.  You can find these posts here if you’d like to get more info:

5 Variations of Squat

There are many variations of the squat. Here are 5 variations for this challenge:

  1. Basic Squat

    Stand with head forward and chest out. Place your feet shoulder width apart or slightly wider. Extend your hands straight out in front of you or bend at the elbows. Sit back as if you’re sitting in a chair. Keep your core tight and back straight (not curved). Push through your heels back to standing position.

  2. Jump Squat

    Begin at the same position as a basic squat. Again, keep your core tight and then jump up with hands extended upwards. When landing back down, lower body back into starting position with arms back down. Land as softly as possible.

  3. Pistol Squat

    This variation of the squat is much more difficult since you’re squatting on one leg. The pistol squat will be for the more advanced “squatter”. In a standing position with hands straight out in front of you, parallel to the floor, extend one leg in front of you. Push your hips back and lower in the same motion as if you’re going to sit on a chair. Go as far as you can, hold for 2 seconds and push back up.

  4. Goblet Squat

    Stand with feet slightly wider than shoulder width. Hold a kettlebell by the horns to your chest. Squat down until your hamstrings touches your calves. Be mindful of keeping your chest out, back straight, core tight, kettlebell to your chest and knees out (does not cave inwards). Pause at the bottom for 2 seconds and push back up through your heels.

  5. Overhead Squat

    Stand with feet slightly wider than shoulder width. Hold a barbell above your head with arms holding the barbell at a position slightly wider than your shoulders and fully extended up. Bend knees and lower until thighs/hamstrings are parallel to floor. Keep your back straight and core tight. Push through your heels and stand back upright.

Most Effective Squat Challenge

Let’s all get that summer booty together in my 25 Days Squat Challenge!

According to your level of fitness, you can do the squat that is most challenging for you with an end goal of doing 100 squats. If you’re a beginner, the basic squat is a good start. If you’re more intermediate, jumping air squats may be a good challenge. For the more advanced, grab some weights and do weighted squats. But please keep in mind that at the end of 25 days you will be doing 100 squats!! Yes!!

Let me know how you’re doing in the comments section and let’s keep each other motivated and committed!

most effective squat challenge

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You’d Like More Fitness Challenges?

For additional challenges, click here for a push up challenge and here for a jump rope challenge.

Weekly Fitness Diary

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