The Ultimate 7 Day Squat Challenge – Weight Loss Workout!
Amazing 7 day squat challenge to help you kick start your weight loss and increase your lower body strength! Combining three simple yet incredibly effective and athletic moves to get you started on your fitness path. This would be great for a newcomer who is looking to really challenge themselves or it would also be great for someone more experienced who is looking for a little extra challenge with something they could add on to their weekly workout.
Perform these exercises all at one time, or throughout the course of the day. Take breaks where necessary. Please comment below to let us know what you think of this challenge!
Start by extending your arms straight out in front of you, palms facing the floor and keep your feet flat on the ground, shoulder width or a little wider than shoulder width apart. Your toes should be very slightly pointed outwards. Maintain good posture and a neutral head placement with your chin up and not tucked into your chest. Slowly lower yourself down to begin the squat (think of sitting down on a chair), keeping your back straight and your eyes still looking forward. Your feet should still be flat on the ground as you squat down. Don’t place your weight on the heels of your feet or lean forward too much so that your weight goes on your toes. When your thighs are parallel to the floor (or slightly below), stand back up to finish the first rep. Try and make sure that your knees don’t go over your toes too much when your lower yourself down.
Jumping Side Squat Technique
Using the same squat technique as above, lower yourself down with the same motion as a normal squat, as you are rising, instead of slowly returning to the start position, you push through your feet and drive your body up and jump to one side. As you land, lower yourself down into another squat and as you rise again, jump back to where you started. This is one rep. This is a very athletic movement so keep your back and head in a neutral position and land your jumps with knees slightly bent. For beginners, it may help to swing your arms up a little when jumping for extra momentum and taking a slight pause as you land a jump before lowering into the next squat.
Sumo Squat Technique
Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes. Keeping your back straight, chin up, eyes looking forward and abs contracted throughout the move. Lower yourself down until your thighs are parallel, or slightly below parallel to the ground. As with the other squat exercises, your feet should still be flat on the ground as you squat down. Push off through your heels at the bottom of the motion and rise tensing your glutes, quads and inner thighs until you are back in the starting position.
As with all challenges and any new fitness regime, please consult with your doctor prior to beginning.