Pick the column based on what group you’re assigned to!
The SQUAT challenge
This little challenge is borrowed from our friends at 30day fitness challenges, click here for details
Make sure you squeeze your butt to push yourself up. There is a great video on proper form and unless you’re already squatting, I would recommend doing this without weights. You do not have to do all of them in a row, but you should try to complete as many as possible, rest then try again. Remember, this can easily turn into a leg-only exercise if you don’t focus on squeezing your butt on the way up through the top. Focus your attention on that area as you go up and down.
That’s Talia, featured in our video above. She’s a collegiate heptathlon competitor and has some serious lower body muscle. Caley takes her through a toning workout and a strength/size workout. So here is how it goes. If your birth month is an odd number, you will be doing the squat challenge. If your birth month is an even number, you’ll be doing the butt video. If you are doing this outside our challenge, pick whichever one you want to do! You can choose to do the toning section 6 days a week, starting at 20 minutes and each week adding 5 minutes till you get to 35 minutes. Remember, you can do this tabata style or 20 reps per exercise in a exercise, next exercise, and once you’re at the end, repeat the cycle. If you choose to do the second section, strength/bigger, you’ll do 3 days a week of the strength routine and 3 of the toning. On the toning, do the 20 reps per exercise and pick 3-4 to rotate each day. Make sure you have at least 2+ standing exercises and the remaining on the floor. Make sure you mix it up a bit. On the strength segment ,you’ll need weights and you want them to be hard. I would recommend that if you’re still losing weight, focus on the toning only. It will pay off!
The Squat challenge to the left is easy, just follow the recommended squats per day on the chart.
So, take your butt picture, in a bikini if possible tomorrow morning!! If you want to put pressure on yourself, post it up on the facebook participant page on the comment thread I’ll start to track this. We’ll do side by sides at 2 weeks and 30 days, so get ready! Also, post which routine you are doing (challenge or video) and then check in on the group to let us know you’ve finished the workout that day and how you feel. Can’t wait to see the results!