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The Sisterhood of the Shrinking Jeans LLC

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Summer Squat Challenge

Article by LissaFollow me:

Are you ready to get sweaty this month? Your rear will be SIZZLIN’ at the end of this 30-Day Squat Challenge! Print out the Summer Squat Challenge calendar, hang it on your fridge, and get busy squatting! Complete the daily totals and your core, legs, and butt will be looking (more) fabulous by mid-summer!

The Exercise:

Squats! What is the proper form for squats? This video will demonstrate, as well as show you some alternative squats!

If you are a total beginner with squats, you may want to cut the number in half. Squatting is NOT about bending your knees – you need to use your core to stabilize your body and control the movement. Make sure you are sticking your booty out behind you and that your knees are not going out in front of your toes. You can use an actual chair if it helps you… Stand up straight and then sit back like you would if you were actually going to sit down. Once you feel the chair on your butt, squeeze your glute muscles to lift yourself back up to a standing position. Do not actually sit down! Another trick is to stand facing a wall, staying about six inches away. This will force you to push your booty back, instead of your knees forward!

An alternative for the squat is the glute bridge. Lie face-up on the floor with your knees bent and your feet flat on the floor, hip-width apart. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position. Click here to see a demonstration.

If the squats are too easy for you, try adding in weights or a kettleball!

Printable Workout Calendar:

30-Day Summer Squat Challenge #shrinkingjeans #fitness #exercise #workoutcalendar

Sisterhood Summer ShrinkdownWeight Loss:

Looking to drop a few pounds, too? We have a brand new weight loss challenge starting on June 6th  – the Sisterhood’s Summer Shrinkdown!

Staying Connected:

LIKE our Sisterhood of the Shrinking Jeans page for daily motivation, helpful tips and advice, weight loss support, and healthy recipes.

Squatting not your thing? We have a full library of free workout calendars for you to choose from.

We are not medical doctors or licensed medical experts. Before starting any diet or exercise program, please consult with your doctor.

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Related

Filed Under: FITNESS, Monthly Workout Calendar Tagged With: 30 day squat challenge, fitness calendar, monthly workout calendar, summer squat challenge

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. jacqueline says

    06/01/2016 at 2:12 pm

    where is the link to download workout?

    Reply
    • Christy says

      06/01/2016 at 6:19 pm

      Sorry! We’ve fixed it and you should be able to print it now :)

      Reply
  2. Sharon says

    06/01/2016 at 5:26 pm

    How do you print the Summer Squat calendar? Could not find print button. Thank you

    Reply
    • Christy says

      06/01/2016 at 6:20 pm

      It’s fixed now! Sorry about that!

      Reply
  3. Brandy says

    06/01/2016 at 6:12 pm

    I was wondering too and I figure, how do I bring this to print. I figured it out right away… Use the right to click on the mouse and look for “view image” then click on it and you will able to print it from there. Hope it helps

    Reply
    • Christy says

      06/01/2016 at 6:20 pm

      Sorry about that, Brandy! It’s fixed now, but I’m glad you figured it out :)

      Reply
  4. christine says

    06/06/2016 at 12:08 am

    Hi,im a mother of 5 kids 25,18,16,11 and 5 years old and i have sciatic pain on my lower back and runs thru my whole right leg and my dr says just to keep going on my excersices so should i limit the counts?

    Reply
  5. Dawn Green says

    06/07/2016 at 2:13 pm

    do you need to do all the squats at one time or can they be split up throughout the day?

    Reply
  6. sonamdolma says

    07/11/2016 at 4:08 pm

    Is there no July calendar?

    Reply
  7. London Girls says

    12/22/2016 at 4:52 am

    As long as you don’t have pain in the knees and ankles, you shouldn’t need to make any adjustments or other squat technique. This is my personal advice :)

    Reply
  8. Bridgit says

    01/09/2018 at 8:58 am

    Squats seem to be the thing that gets me started on a positive trend. All I have to do is stand there and bend my knees. I can do it practically asleep. I am starting on the squat challenge today and can’t wait till the motivation of feeling stronger kicks in!

    Reply
  9. Tai Davis says

    05/23/2018 at 9:11 pm

    Can you bring this back? It helped me a lot in high school and now I have graduated college and I’m going back to using these.

    Reply

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