Thursday, July 25, 2013

The 30 Day Modified Squat Challenge Begins 7/29/2013

Strong ones, thin ones, flabby ones and thick ones, get in here and join the challenge.  It begins Monday.  If you are trying to tone your legs and lift your butt then this is the right challenge for you.  However, if you are looking to build or grow your legs and derriere, this is not what you need to be doing.  When you are looking to build muscles, you need to lift heavy weights and perform less repetitions.  I will have something for you later.

Here are the guidelines:

Choose your level to start.  If you haven't worked out in a long time or have bad knees, start with level one.  If you don't feel challenged by the last 15-20 repetitions, move up to the next week and start there. You would finish your last 30 days on the first week of the next level.
  1. No weights for beginners but if you insist, nothing heavier than 8 pounds.
  2. Intermediate and advanced exercisers, perform the squats with 5 to 20 pound dumbells.
  3. Warm-up your lower body for at least 3 to 5 minutes before doing the routine.
  4. Stretch your legs when you finish working out.  See stretches below.
  5. If you need to see the chart, click on this link: 30 day modified squat challenge
  6. Report back here with your findings.
  7. Make sure you are squatting using the correct form. If you are not sure, look at this video.
If you have any questions, you can ask in the comment section or send me an email at  Who's doing this with me?

M Castle-Enyard
S Doumba
S Simmons
S Simmons
S. Smith
M. Turner
A. Sargent
T. Bailey
T. Willis-Johnson
A. Rowland

Quadricep stretch

Hamstring Stretch

Calf Stretch

1 comment:

  1. I have a love hate relationship with squats :) I love how they make my body look, but man do you feel them when you are doing them (and the day after!). Great post!