Team Springs 30 day Squat Challenge - Body weight only.

In this challenge, from day 1 through day 30 you will try to build from 25 squats up to over 200 squats! By doing this exercise using correct form you'll target your Quadriceps muscles and your Gluteus Maximus. Also involved are your hamstrings, calf muscles (Gastrocnemius & Soleus) as well as your abdominal muscles which seem to be involved in just about everything you do! Keep 'em tight. Begin with your feet spaced about shoulder width apart and toes turned out slightly. Keep your back straight, head up, arms to your side. As you begin the downward phase of your squat sit back into it with your butt and not lead with your knees. Weight should be shifted back onto your heels. Knees should never extend beyond your toes! This puts way too much stress on them. Your glutes on the other hand are some of your biggest muscles and can take the added stress. So stick that butt out as you squat. Try to lower yourself until your thighs are parallel with the floor, but if you can't don't worry. Just go as far down as you can. You do want to be able to get back up again! once you get as far down as you're going to go, begin the to push up from the squat by pressing into the floor. No need to explode out of the squat. Go slow, steady, measured movement

Sample Day 1
Day 1 - Let's get this party started!

30 squats - Can be done in 3 sets of 10 or 2 sets of 15.

Sample Day 2
Day 2

35 Squats

Sample Day 3
Day 3

40 Squats

Sample Day 4
Day 4 - Rest Day

Don't forget to stretch though!

Sample Day 5
Day 5

40 Squats

Sample Day 6
Day 6

45 Squats

Sample Day 7
Day 7

50 Squats

Art Bradley
Tri Health & Wellness

Exercise and physical activity are one component, but an essential component, to enjoying a healthy and balanced lifestyle. My personalized training plans and coaching are designed to facilitate developing a regular routine of exercise which, combined with proper nutrition, adequate sleep help you more effectively hit that balance.