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.
Printable Workout Calendar:
Weight 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.
where is the link to download workout?
Sorry! We’ve fixed it and you should be able to print it now :)
How do you print the Summer Squat calendar? Could not find print button. Thank you
It’s fixed now! Sorry about that!
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
Sorry about that, Brandy! It’s fixed now, but I’m glad you figured it out :)
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?
do you need to do all the squats at one time or can they be split up throughout the day?
Is there no July calendar?
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 :)
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!
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.