25 Days of Squat-mas Challenge

The holidays are here! (How did that happen again?) We know it can be harder to keep your regular routine this time of year, so we’ve got a great travel friendly squat challenge to keep you moving through December. This can be done bodyweight only or you can up the intensity by adding weight.

Day 1 = December 1st. Remember: 40 total curtsy squats = 20 reps on each leg.

Why squats?

– Because you love them and want a great looking butt, duh! Also, because squatting requires no equipment, minimal space and is an essential exercise that we all need to be able to perform successfully. 😉

Can I break up them into smaller sets?

– Yes, absolutely. Get it done however you can, but remember there are muscular and aerobic perks to staying in motion longer.

Can I add weight?

– Go for it!

How to Basic Squat: 

      1. Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.
      2. Bend your knees and push your hips backward as if you are going to sit back into a chair. Keep your weight in your heels and chest proud with a long spine.
      3. Rise back up and repeat.

How to Sumo (Wide) Squat:

      1. Stand tall with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips.
      2. Bend your knees and push your hips back, keeping your back straight and your upper body lifted. Push through your heels and engaging your inner thighs as you come back to your starting position.

How to Narrow Squat:

      1. Stand tall with your feet less than shoulder-width apart, then follow Basic Squat instructions.
      2. Narrow Squats will engage more of the quads and inner thighs.

How to Curtsy Squat:

      1. Stand with your feet hip-width apart, hands on your hips.
      2. Take a big step back with your right leg, crossing it behind your left.
      3. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible.

 

Click on the calendar image below for a printer friendly version to use to track your progress. Wishing you a happy Hanukkah, a very merry Squat-mas and a happy new rear!