August Squat Challenge

Hello Everyone! It’s almost August (already?!) and it’s been a minute since I’ve done a solid fitness challenge. (Our previous abs challenge was epic.) This time around, I’m inviting each of you to do my 100 Hundred Squat challenge, all throughout the month of August. Here’s how it will work:

• Each day you’ll use the calendar below and do the assigned number of squats/squat types.
• The type of squats will vary daily, as will the combinations and the total number of squats we do.
• Using social media, we’ll share our progress and stay accountable  – just use the hashtag #RebelHeartSquatChallenge to find other participants and track your journey! (Pro tip: post a pic of yourself with your calendar printout or setup BEFORE you start so that you can connect with other folks from the very get-go!)
• On the last day in August we’ll do a consecutive 100 (yes: ONE HUNDRED!) squats together! Yes, that’s a lot. But we have a whole month to get there, and we’ll do it together as a community!

While you’re letting all that sink in, let me refresh you on some of the seriously awesome body benefits of squats (e.g. why they’re some of my all-time fave functional fitness moves!):

• When we practice squatting safely (more on that to come!), we practice safely loading our joints, which can help prevent injury in our daily life/at the gym.
• Squatting is one of the main primal movements, meaning that we do it A LOT whether we realize it or not. Getting up and out of a car? Yup, that’s a squat. Leaning over a crib and then righting yourself? Squat again. Picking something up off the floor? When done correctly, it’s a squat! That means that by improving your squat, you’re setting yourself up for greater physical comfort in a whole range of activities, not just at the gym!
• Squats can help strengthen a host of lower body muscles (quads, hamstrings etc.), including your gluteal muscles (eg your booty muscles), which are typically under-performing. (Note: if you’ve been working on functional fitness then you may have firing glutes, but the vast majority of the couch-enjoying population, does not!)

So, now that that’s out of the way! Let’s chat re squat types and forms! Take a look at the video below to see a demo of the four types of squats we’ll be using for this challenge, and make sure to follow along on Instagram for tips on form, breath-work and more! (If you’re more of a reader and less about visual aids you can also opt to check out this previous blog post on Squat Form 101.)

(Shoutout and thank you to my student, client and friend Chana for demoing the jump squat!)

Finally, here’s your squat challenge cal, available both digitally (please copy and paste into your own spreadsheet so that others can use), and in a printable version.

WHO IS WITH ME?!?! Comment below!!

Xoxo,