Join Us! Starting Friday, July 26th!
14 Day Squat Challenge
Let us be your Accountability Partner!
Join us Friday the 26th @ 12:30pm for about 10 mins to kick off this challenge. Join our Zoom or live on IG
The challenge is simple, but challenging:
For the next 14 days (about 2 weeks), you will squat 3 days in a row with 1 day of rest in between.
On the day before your rest day, an exercise will be added to your routine of squats. The day after your rest period, you will do your squats for 3 days, in addition to that exercise that was added.
So instead of 1 exercise, you will then have 2, then 3, and finally 4 exercises by the last stretch of days!
You got this!
Day 1 - 4
Day 1: Lets Begin!
-
Bodyweight squats: 5 sets of 1 minute each set.
-
1 minute of rest between sets
-
Day 2: You're Back For More?! LETS GO!
-
Bodyweight squats: 5 sets of 1 minute each set, 1 set of 15 seconds.
-
1 minute of rest between sets
-
Day 3: Run It Up Before Rest Day!
-
Bodyweight squats: 5 sets of 1 minute each set. 1 set of 15 seconds.
-
1 minute of rest between sets
-
-
Donkey Kicks: 2 sets of 1 minute each set.
-
1 minute of rest between sets
-
Example of donkey kick: https://youtu.be/SJ1Xuz9D-ZQ
Day 4: Rest Day
Day 5 - 7
Day 5: Round 2: Lets get it!
-
Bodyweight Squats: 5 sets of 1 minute straight, 1 set of 45 seconds
-
45 seconds of rest between sets
-
-
Donkey kicks: 3 sets of 1 minute straight
Day 6: You’re Getting Good At This!
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
45 seconds of rest between sets
-
-
Donkey kicks: 3 sets of 1 minute, 1 set of 30 seconds.
-
45 seconds of rest between sets
-
Day 7:
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
45 seconds of rest between sets
-
-
Donkey kicks: 3 sets of 1 minute, 1 set of 30 seconds.
-
45 seconds of rest between sets
-
-
Front Lunges: 2 sets of 30 seconds each set (both legs).
-
45 seconds of rest between sets
-
Day 8 -11
Day 8: Rest Day
Day 9:
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
40 seconds of rest between sets
-
-
Donkey kicks: 3 sets of 1 minute, 1 set of 45 seconds.
-
40 seconds of rest between sets
-
-
Front Lunges: 2 sets of 45 seconds each set (both legs).
-
45 seconds of rest between sets
-
Day 10
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
40 seconds of rest between sets
-
-
Donkey kicks: 4 sets of 1 minute straight.
-
45 seconds of rest between sets
-
-
Front Lunges: 2 sets of 1 minute continuously (both legs).
-
45 seconds of rest between sets
-
Day 11:
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
40 seconds of rest between sets
-
-
Donkey kicks: 4 sets of 1 minute straight.
-
40 seconds of rest between sets
-
-
Front Lunges: 2 sets of 1 minute continuously (both legs).
-
45 seconds of rest between sets
-
-
Fire Hydrants: 2 sets of 30 seconds each leg:
-
40 seconds of rest between sets
-
Day 12 - 14
Day 12: Rest Day
Day 13: Almost There!!
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
30 seconds of rest between sets
-
-
Donkey kicks: 4 sets of 1 minute straight.
-
30 seconds of rest between sets
-
-
Front Lunges: 2 sets of 1 minute continuously (both legs).
-
30 seconds of rest between sets
-
-
Fire Hydrants: 2 sets of 45 seconds each leg:
-
40 seconds of rest between sets
-
Day 14: The Final Hour!!
-
Bodyweight Squats: 6 sets of 1 minute straight.
-
30 seconds of rest between sets
-
-
Donkey kicks: 4 sets of 1 minute straight.
-
30 seconds of rest between sets
-
-
Front Lunges: 2 sets of 1 minute continuously (both legs).
-
30 seconds of rest between sets
-
-
Fire Hydrants: 3 sets of 1 seconds each leg:
-
40 seconds of rest between sets
-
Did you enjoy this challenge!?!
Please leave a review of this challenge on our Google page!
Thank you for your participation!