Exciting times!! Not only are we 4 days into the 3000 squat challenge but Creighton University, my little brother’s basketball team, won their conference championship game and got an automatic bid into the NCAA tournament!! The game was nerve racking for me but really exciting. It went to overtime but in the end they were able to pull it off. I had to do my 200 squats as well as 100 push ups and 100 ab exercises during the game to help keep my nerves down during the game!
3000 Squat Challenge
We’ve officially knocked out four days of the 3000 squat challenge. How are you feeling? Your legs should definitely be burning but it’ll all be worth it in the end. Because we’re in this together I wanted to show you a few of the different types of squats you can do throughout the month to help switch up your workouts. Doing the same style of squats every time will get boring and you’ll end up getting more out of your workouts over time by alternating squat forms. Each week I will suggest three different squats for you to try and include a picture of the exercise along with a description of how to do it correctly. Why? Because I love you! Now let’s get right and get tight!
*You can do these type of squats in front of a chair, box, bench or any other thing you can sit on*
1. Place a chair (or whatever you are using) just behind you and stand in front of it with your feet about hip or shoulder width apart.
2. Contract your abs and keep them tight as you bend your knees and slowly squat down towards the chair.
3. Keep your knees behind your toes as you squat down towards the chair
4. Squeeze your glutes (butt) and hamstrings (back of your legs) to lift up out of the chair and begin extending the legs.
5. Fully extend the legs until you’re back to standing position.
ADVANCED: Squat down until you’re just hovering over the chair, but not sitting all the way down.
1. Stand with your feet hip width apart and place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out.
2. Lower your body as far as you can by pushing your hips back and bending your knees, keeping your back straight and your abs tight.
3. Hold the squat position then slowly push yourself back to the starting position
ADVANCED: Pick up your tempo and do these rapid fire to really get a burn.
EXERCISE BALL WALL SQUATS
1. Stand with your feet shoulder width apart.
2. Place a stability ball between your lower back and a wall with your hands on your hips.
3. Bend your knees 90 degrees, making sure they don’t go past your toes.
4. Return to start and repeat.
ADVANCED: Do these single leg.
1. Also it’s very important that your stretching before and after you exercise.
2. FORM! FORM! FORM! Get the form right before going for speed.
3. Always keep the knees in line with the toes! Your knees should NEVER be in front of your toes!
4. When you are doing these different types of squats make sure your using just your body weight.
ADVANCED: If you’re more advanced in your weight training you can use light weight once or twice a week but I wouldn’t recommend using weight very often for the amount of squats you will be doing per day. I want to make sure you are keeping your body safe from injury.
WHAT TO LOOK FORWARD TO
Lookout for some good dynamic and static stretching exercises you can do before and after your workouts. I’ll also be uploading new pictures from my most recent photo shoot. I’m excited for everyone to see them because I’ve been working hard on improving my physique. Feel free to leave comments and let me know what you think.
Yours In Fitness,