Squat It Out September Challenge

August 21, 2015
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! 

Squat It Out September Challenge

 
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.
Now, for some motivation to get you started, here are some amazing before and afters showing you the true power behind squats! It works, people!!

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-Ab & Core Attach 4 Week Home Program
-Eat Clean, Get Lean 4 Week Meal Plan
 
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“Can I do all 3 workout programs together?” Absolutely! You can actually alternate them and do your butt program one day, arms the next, and then abs. Then start over! 

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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