Site icon PB + P Design

The Squat Challenge

Hi Everyone,

I will tell you I have been trying to stay away from the kitchen.  One of my favorite things I love to make are cookies.  It is my Sunday thing to do and since I am writing this on Sunday, and instead of baking cookies, or sharing a recipe today, I thought why don’t we get together and do the squat challenge?  Yes, the squat challenge.  Will you join me?  This is for 28 days.  Just think about it! You can tighten up your legs and butt.  Plus your working your abs too!  I am doing baby steps to get back into my exercise regimen.  Here is the challenge.

Counterbalance Box Squat:

With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface, but don’t sit down.
As you descend make sure your knees are tracking over your toes.
Return to the starting position by pushing through your heels and squeezing your glutes.

Prisoner Box Squat:

Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
Use a lower chair or stool than before to make sure you are squatting deeper.
Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.

Counterbalance Air Squat:

Remove the chair or stool and put your arms out in front of you.
Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
Remember to keep your torso as upright as possible by keeping your chest up.
Prisoner Air Squat:

Put your hands behind your head once again and continue squatting as low as you can.
Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
By the end of the month, you should be able to do a basic bodyweight squat with great form.

This challenge is from My Fitness Pal.

I do hope you join me. I am starting today!

Have a great healthy week!



Exit mobile version