Squatember 2.0

Let’s get started with the basic squat!

• New to squats: perform 1 set of 15 basic squats
• Avid squatter: perform 2 or more sets of 15 basic squats

Modification if needed: sit-to-stand or stand-to-sit squats

• Sit on the edge of your chair with your legs slightly wider than hip-width apart.
• Stand up keeping your knees behind your toes, using your arms for balance, not for support as you’re getting up (it may be helpful to cross your arms so you don’t use them).
• Bend your knees and sit back down onto the edge of the chair.
• Stand in front of a chair, raise both arms up to shoulder height so they’re parallel to the floor, with your palms facing down.
• Bend your knees and reach back with your hips, until you tap the seat of the chair, and then stand back up again.

Today’s challenge is a great opportunity to work on your form to receive maximum benefit from this simple, yet effective movement.

• New to squats: perform 18 basic squats (all in one set or break up as needed)
• Avid squatter: perform 2 or more sets of 18 basic squats

Prepare for tomorrow’s challenge

Take a look at a plie squat and practice a few times so you will be ready for tomorrow’s challenge!

<*Remember to modify as needed. You can also have a chair or table nearby to hold on to as you are squatting.

Ok let’s bring out our inner ballet star and add in the plie squat today!

• New to squats: perform 10 plie squats and 10 basic squats (all in one set or break up as needed)
• Avid squatter: perform 2 or more sets of 10 plie squats and 10 basic squats

For today, let’s up our reps of the plie squat and then begin to practice a new variation.

• New to squats: perform 15 plie squats and 10 basic squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give a few basic squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 15 plie squats and 10 basic squats

Prepare for tomorrow’s challenge

Take a look at the pulse squat and practice a few times so you will be ready for tomorrow’s challenge!

How is everyone doing and feeling with their squats so far?  Comment below!

Up your pulse squat game!  Then practice and rest tomorrow. 

• New to squats: perform 10 pulse squats and 15 plie squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give a few basic or plie squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 10 pulse squats and 15 plie squats

Rest day!

If you are up for it, prepare for Saturday: take a look at the curtsy squat and practice a few times.

Let’s mix it up!

• New to squats: perform 10 curtsy squats, 10 plie squats and 10 pulse squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 10 curtsy squats, 15 plie squats and 10 pulse squats

How did you feel about the curtsy squats? Comment below!

• New to squats: perform 15 curtsy squats, 10 plie squats and 10 basic squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 15 curtsy squats, 15 plie squats and 10 basic squats

Prepare for Monday

Adding in another variation! Take a few moments to look at the side-kick squat and practice a few times so you will be ready for tomorrow.

• New to squats: perform 10 sidekick squats, 10 curtsy squats and 10 plie squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 10 sidekick squats, 10 curtsy squats and 10 plie squats

• New to squats: perform 12 basic squats, 12 sidekick squats and 12 plie squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 15 basic squats, 15 sidekick squats and 15 plie squats

Rest day!

If you are up to it, take a look at the squat jump and practice a few times so you will be ready for tomorrow.

• New to squats:
  • perform 8 jump squats or 8 sidekick squats, 10 plie squats and 10 basic squats
    • you can modify the jump squat and not jump by taking 2 steps in place between squats or raising your knees toward your chest. You can modify the sidekick squat by stepping each foot out to the side and doing a toe touch rather than a kick.
• Avid squatter: perform 2 or more sets of 10 jump squats, 10 sidekick squats and 10 curtsy squats!

Tomorrow is Fun Friday! Think about what you’d like to do for your own squat routine, trying to incorporate the variations. Then we’ll ask everyone to share!

Fun Friday is here!

Come up with your own squat routine trying to incorporate multiple variations! Comment below what you came up with!

• New to squats: perform 14 curtsy squats, 12 plie squats and 10 basic squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 18 curtsy squats, 18 plie squats and 12 basic squats

• New to squats: perform 12 pulse squats, 12 sidekicks squats and 10 plie squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 18 pulse squats, 18 sidekicks squats and 12 plie squats

Rest day!

5 more days to go!

• New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

• New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

• New to squats: perform 15 basic squats, 12 curtsy squats and 10 jump or sidekick squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 20 basic squats, 15 curtsy squats and 15 jump squats

Tomorrow is Fun Friday! Think about what you’d like to do for your own squat routine, trying to incorporate the variations. Then we’ll ask everyone to share!

Fun Friday is here!

Come up with your own squat routine trying to incorporate multiple variations! Comment below what you came up with!

We have reached the final day of Squatember 2.0!!

First, take a moment to congratulate yourself on completing the challenge. Then, jump into your final challenge!

• New to squats: perform 12 jump (or sidekick) squats, 15 curtsy squats and 12 plie squats (all in one set or break up as needed)
  • if you have been doing sit-to-stand squats, give basic or variation squats a try!
  • keep a chair nearby still if you need for balance. You will keep getting stronger!
• Avid squatter: perform 2 or more sets of 20 jump squats, 18 curtsy squats and 12 plie squats