Week 14 Challenge

This week we challenge you to do squats every day.  Squats are a simple and effective exercise anyone can do anywhere.  They are a full body, compound exercise primarily targeting the quads (thighs), hips, glutes (buttocks) and hamstrings.  You also strengthen the bones, ligaments and tendons in the lower body as well as stabilizing muscles in the upper body including the core and back.  You can also strengthen the shoulders by holding your arms out straight in front of you.

Squats are a great exercise to incorporate into your fitness routine and can even be done as a dynamic warm up.  So we challenge you to start with 25 squats and increase by 5 squats everyday!  That is 55 squats by next Sunday!  You can do it all at once or break it up throughout the day….We suggest before you shower and/or first thing in the morning.  Pair this with our first weeks challenge of adding 30 minutes of daily activity and you will be doing good!

*(look below if you are a beginner or more advanced)

To perform a squat:

Stand with your feet shoulder-width apart and toes forward or just slightly out.  Pull your belly button toward your spine to keep your core tight, pull your chest up (no rounding in the shoulders) and pull your shoulders down away from your ears.

Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor or slightly lower.  You can hinge at the waist tilting your torso forward (but not arching the back), and remember to keep your core tight, chest up and shoulders down.

Keep the weight in your heels and knees behind your toes.

Pause, and slowly stand back up.




























If you are new to squats or any form of exercise make sure to consult a physician and perform these with a bench or chair behind you.


If you work out regularly and would like to take it up a notch, try squat jumps instead or pistol squats (one leg at a time..with a bench/chair/bed behind you) and do 25 on each leg, adding 5 a day.

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