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The Sisterhood of the Shrinking Jeans LLC

Empowering and inspiring women to live healthier lives.

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Squat and Push-Up 31-Day Bootcamp {a monthly workout calendar}

Article by LissaFollow me:

2013 is nearing an end and throughout the year we brought you twelve awesome {and FREE} monthly workout calendars. Have you been following along? Do you feel strong and amazing? 2014 will be no different… we will continue to challenge you and provide our free fitness calendars each month to help you achieve your best self!

We are starting the new year off with a bang! We have a weight loss bootcamp, couch-to-5K program, virtual 5K/10K run and walk, and a new workout calendar -the Squat and Push-Up 31-Day Bootcamp! For the next 31 days, you will be squatting and push-upping your way to a fabulous ass and sculpted arms. Are you ready?

Before we start, go take before and after pictures of yourself. Hurry! You won’t believe your eyes come February!

Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement your current fitness routine.

On weeks 1 & 2, do two sets of each exercises. On weeks 3 through 5, perform three sets of each!

Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets. If you need to modify your push-ups, do so! Think the challenge is too easy? Add in weights or a kettlebell while you are squatting and a clap with each push-up! This workout is for YOU. Challenge yourself, but not to the point of injury.

Squats:  What is the proper form for squats? This video will demonstrate!

Pushups:  Read this article on how to do a proper push-up, or modify push-ups to your individual fitness level.

Make sure you check in with us and other bootcampers on our Facebook page!

The hashtag we will be using as we tweet, Facebook, and pin how many squats and push-ups we do? #bodybootcamp

Find other free monthly workout calendars here.

Get the skinny delivered straight to your inbox! Subscribe!

Squat and Push-Up 31-Day Bootcamp: a free monthly workout calendar by @shrinkingjeans #fitness #workout

(Visited 14,999 times, 7 visits today)

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Filed Under: FITNESS, Monthly Workout Calendar, The Sisterhood, WEIGHT LOSS Tagged With: bootcamp, featured, free monthly workout calendar, free monthly workouts, free workouts to do at home, push-up challenge, squat challenge, workout calendar

About Lissa

Melissa is the Co-Founder the Sisterhood of the Shrinking Jeans and the Shrinking Kitchen. She has been married to a wonderful man forever and is mother to six amazing children (18,15, 11, 11 and 3 and 1!). Melissa has reached her goal weight, and is now trying to find ways to fit fitness into her crazy busy schedule. She loves kickboxing and hates running, even though she has completed 4 half-marathons. When Melissa isn't helping her little girl battle her brain tumors (Love for Jazmine Joy), she loves to travel, laugh, tend to her chickens, and dream of sunshine and mountains.
[email protected]

Comments

  1. Danielle says

    01/18/2014 at 5:18 pm

    I just started this today. I know its a little late but I started on the 18th day of the calender. I also have started my own blog if anyone would like follow me my link is http://daniellesweightloss.blogspot.com/
    thanks for the help!

    Reply
  2. Colleen Tyler-Myers says

    01/21/2014 at 4:53 am

    I just received this will it ve to late for me to start this

    Reply
  3. Ann says

    01/28/2014 at 8:25 pm

    So we’ve been faithful…done everyday so far (plus have been doing a 30 day plank challenge). What’s next?! Are there new calendars for 2014? Or do we just look at last year’s?

    Reply
    • shrinkingjeans says

      01/28/2014 at 9:24 pm

      YES!! We will most definitely have new calendars this year! Keep an eye out in the next day or two for February’s calendar :)

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      Reply
      • Ann says

        01/28/2014 at 9:30 pm

        Thank you!

        Reply
  4. Serena Price says

    01/30/2014 at 5:06 pm

    Will there be a Febuary one? If so, where can I find it? (:

    Reply
    • shrinkingjeans says

      01/30/2014 at 7:32 pm

      We are working on it right now :) It will be up tomorrow sometime. It’s totally worth the wait, I promise!!!!

      Christy Mensi
      Founder/Editor
      The Sisterhood of the Shrinking Jeans
      http://shrinkingjeans.net
      Shrinking Kitchen
      http://shrinkingkitchen.com
      @shrinkingjeans
      @reallifeadv

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

      Reply
      • Serena Price says

        01/31/2014 at 11:22 am

        Woohoo! Just finished January’s last day! Pumped!! :D

        Reply
  5. Kirsten says

    01/31/2014 at 6:59 am

    I just had to come leave a comment–I finished my month of squats and push ups this morning and I am so impressed with how far I’ve progressed! I forgot some days, had to double and triple up to get back on track (which isn’t pretty when you’re already doing 3 sets, let me tell you) but I finished it and I’m so glad!
    Thanks a ton for putting this together and putting it out there.
    Much appreciated!

    Reply
  6. valessaaa says

    03/01/2014 at 10:29 am

    Are there new calendars for the month of March?

    Reply
  7. Joan Miras Llano says

    06/15/2017 at 7:46 pm

    I’m Joan , 29 and from the Philippines. I was just searching about push ups for women and it leads me to this site. I am very grateful for this. I’ve read the comments and see the calendar and I love everything about this site. This helps me organize my goals. I checked my weight last night and finally I’ve reached 50 kilos or like around 110 lbs. I really thought it was just lifetime dream to have that weight. I have hyperthyroidism that is why no matter how I eat mountains of rice and meat each day , I’m not gaining weight. Well, stress is a great factor though. I just love my new job now! I love it so much. This maybe the reason why I am starting to gain weight. I just want to be healthy because I am super underweight. But I don’t want to be fat.And I want to strengthen my immune system and so I have to exercise….And this site is just a great help! I am starting to have a calendar today to observe my progress… Thank you sisters!!!

    Reply

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