I love that there are random exercise “challenges” that keep popping up monthly.  I’m not sure who creates them, but for people like me who are super competitive, even with myself, the April Squat Challenge is the perfect challenge! The goal is to take a picture of yourself before day 1 and then after Day 30 and see the results.  This is a very intense regimen, and if you have any sort of lower joint (hip, ankle, knee) problems, this may not be the challenge for you, and if at any point you feel pain (other than the pain of intense muscle-building), you should stop; it may be too intense for you. But there’s no one stopping you from creating your own personal challenge! If you have a partner to join in on the fun, then do it, because you both can make sure that you have proper posture AND it will keep you honest. Feel free to post before and after pics at the end of the month!

Day #1- April Squat Challenge

What is the Challenge?

Squats help to sculpt your lower abs, legs, gluteals (your butt), and they help to improve your muscle strength, your speed when walking running (your gluteals are key when you first start running- even when not up hills), and improve your self image: who doesn’t feel great when their legs and butt look amazing in these warmer weather months? *These are intended to be without weights, but if you are already a ‘squatter’ and you want to add some low weights (after checking with your HCP or after checking with a trainer to ensure it is safe for you- go for it!).

Day 1: 30 squats

Day 2: 40 squats

Day 3: 50 squats

Day 4: 60 squats

Day 5: 70 squats

Day 6: 80 squats

Day 7: REST DAY

Day 8: 90 squats

Day 9: 100 squats

Day 10: 110 squats

Day 11: 120 squats

Day 12: 130 squats

Day 13: 140 squats

Day 14: REST DAY

Day 15: 150 squats

Day 16: 160 squats

Day 17: 170 squats

Day 18: 180 squats

Day 19: 190 squats

Day 20: 200 squats

Day 21: REST DAY

Day 22: 220 squats

Day 23: 230 squats

Day 24: 240 squats

Day 25: 250 squats

Day 26: 260 squats

Day 27: REST DAY

Day 28: 265 squats

Day 29: 270 squats

Day 30: 280-300 squats

As you can see, the final goal is 300 squats!!  Let’s do this! Who’s with me?

Yours in Good Health

B

***Edited 4/2 20:35: To perform a squat appropriately, you want to squat straight down (feet hips width apart) as if you are about to sit in a chair (think butt out) as far down as you can go keeping your balance and posture, then stand back up straight.  To maintain a straight upper body posture, you can put an exercise ball between your upper back and a wall, to make sure you are keeping your upper body straight! You can do reps of whatever works for you with 30 second breaks, if you so choose! I am just going straight through and I have added weights (but I do lunges and squats a few times a week anyways).  Good Luck and don’t forget to add pre/post pics on the April Squat Challenge Facebook page I have created!!