The 30 Day Squat Challenge For Beginners


Yesterday, my twin showed me a workout routine she found on the internet.  She said she was so sore she couldn't even do her daily chores but loved it.  As I scanned the workout, I scolded her for about doing back to back muscle work, using the same muscle groups.  I told her, she knew better. I decided to do one for beginners and one that you do every other day. It is actually a 30-day ab and plank challenge for beginners. 

The original squat workout is not bad unless you want to end up with sore knees and a bad back. One must do squats daily. I looked at several forums about this workout and found that a lot of people couldn't keep it up - burnt out or they started developing sore knees. I don't know how many people warm-up before performing this squat challenge, and there is no break from day to day with this routine.

The correct way of strengthening your muscles is to have a rest day between workouts and do not exercise the same muscle groups daily.  One should always have a 48 - 72 hours rest between strength training exercises because this promotes healing of the muscle tissue, that is torn during the workout. 
30-day-squat-challenge


How to squat

Make sure you are performing the squats correctly and if you need to, practice with a chair.  Learning the proper squatting technique will help to keep your knees and back pain-free. 

Remember to warm-up, cool-down and stretch when doing this challenge.  As always, if you have any questions, feel free to send me at sheilafit10@gmail.com an email or leave a comment below.

The Squat Challenge PDF

You can also get three levels from beginners to advanced on one printable. The 30-90 day squat challenge can be purchased from my Etsy shop and it is an instant download upon purchase.


What you will receive in the pdf:
1. Three squat and plank calendars/journal-three levels
2. How-to information
3. Fitness Assessment Chart 
4.  Before and After Picture Display

30-day-squat-challenge-for-beginners
Get it HERE!


Comments

  1. This is a cool chart!!! You fussed at your sister for not taking breaks from muscle work and I know you'd fuss at me because I haven't done any intense workouts in about 1 week!

    I am glad I saw this because I was going to go out to the store, but now I will pop in my 'Gym Style Legs' DVD and get to squatting!

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  2. i like a challenge! i will start this today! if i knew how to operate this dang phone i would do before n after pics! thanks sheila!

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  3. Neat chart! I love how squats make my body look, but hate doing them :)

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  4. I'm all-too-familiar with planks, and this workout sounds intense. I'll give it a go, though! My squat muscles are so out of shape. Thanks for sharing!!

    xo,
    Steph
    www.stephanieziajka.blogspot.com

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  5. Nothing like squatting to get the legs/butt in shape! Good idea plus easy to follow calendar layout NICE:)

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  6. 75 squats today, yikes. Tiffany, are you still doing the challenge?

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  7. I like how organized this is!

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  8. I love active rest days! Great workout! What do you suggest as a warmup, though? Jumping jacks? Jogging in place? Thanks!

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    Replies
    1. A good warm-up would be walking in place, standing high knees, standing opposite elbow to knee and hamstring kick-backs(heel to derriere).

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  9. Found your modified program after I came across the original 30-day challenge. Actually, I went looking for a modified program because I knew better than to do back-to-back days with the same muscle groups! ;) Great schedule, though those planks may kill me, lol! Thank you SO much for sharing!

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