This weeks challenge -Squat Challenge 9/24 - 9/30

Each week we are adding a specific challenge in our blog. The best way to achieve your best result is by focusing on one movement. The squat is one of the most important movements you do each day. When you lose strength to where you can not perform an adequate squat you will automatically feel 10 years older. The squat is king for those who are getting older. The squat provides great aesthetic benefits such as nice looking firm legs and butt. This squat challenge will benefit you in every aspect of your life. If you workout already or someone who hasn't worked out for years this challenge will help.

All of the challenges are very simple and highly effective. There are 2 groups we will focus on in this challenge. They are Group 1 and Group 2. Group 1 are those who can not do a free squat. Group 2 are those who can perform a correct squat.

Group 1 tips.

You need a regular sitting chair or bench.
You will sit on the chair with your feet about 12 inches apart.
Then stand up and sit down.(This builds the strength in your legs for you to develop strength to execute a free squat)
You will do this 5 days a week.
1st week
1st day 5 times- 1 set only
2nd day 10 times- 1 set only
3rd day 15 times- 1 set only
4th day 20 times- 1 set only
5 th day 25 times- 1 set only
2nd - 4th week
1st day 25 times- 1 set only
2nd day 25 times- 1 set only
3rd day 25 times- 1 set only
4th day 25 times- 1 set only
5 th day 25 times- 1 set only

Group 2 tips

Follow this challenge only if you can perform a correct free squat
Stand up with your feet a little over shoulder width apart.
Squat down as far as you can with a straight back.(Do your best)
Then stand back up.
You might need to take a break before you complete 25 squats but each week it will get better. As you get stronger focus on doing them straight through, non-stop.

1st - 4th week
1st day 25 times- 1 set only
2nd day 25 times- 1 set only
3rd day 25 times- 1 set only
4th day 25 times- 1 set only
5 th day 25 times- 1 set only

​After 4 weeks you have the options to repeat the challenge again or repeat 2 sets instead of 1. Good luck. Train smart.

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