September is a great month-the leaves start changing and the weather gets just a tad bit cooler-well, depending on where you live! In Florida, it is still hot as s***. Here is a workout that you can do all month long to not only get your booty in tip top shape, but to also help you become a master at the squat!
Squat It Out September Challenge
September 1:
5 Squats
5 Squat Jumps
5 Sumo Squats
5 Pistol Squat
5 Split Squats
September 2:
10 Squats
10 Squat Jumps
10 Sumo Squats
10 Pistol Squats
10 Split Squats
September 3:
15 Squats
15 Squat Jumps
15 Sumo Squats
15 Pistol Squats
15 Split Squats
September 4:
20 Squats
20 Squat Jumps
20 Sumo Squats
20 Pistol Squats
20 Split Squats
September 5:
25 Squats
25 Squat Jumps
25 Sumo Squats
25 Pistol Squats
25 Split Squats
September 6:
30 Squats
30 Squat Jumps
30 Sumo Squats
30 Pistol Squats
30 Split Squats
September 7:
35 Squats
35 Squat Jumps
35 Sumo Squats
35 Pistol Squats
35 Split Squats
September 8:
40 Squats
40 Squat Jumps
40 Sumo Squats
40 Pistol Squats
40 Split Squats
September 9:
45 Squats
45 Squat Jumps
45 Sumo Squats
45 Pistol Squats
45 Split Squats
September 10:
50 Squats
50 Squat Jumps
50 Sumo Squats
50 Pistol Squats
50 Split Squats
September 11:
55 Squats
55 Squat Jumps
55 Sumo Squats
55 Pistol Squats
55 Split Squats
September 12:
60 Squats
60 Squat Jumps
60 Sumo Squats
60 Pistol Squats
60 Split Squats
September 13:
65 Squats
65 Squat Jumps
65 Sumo Squats
65 Pistol Squats
65 Split Squats
September 14:
70 Squats
70 Squat Jumps
70 Sumo Squats
70 Pistol Squats
70 Split Squats
September 15:
75 Squats
75 Squat Jumps
75 Sumo Squats
75 Pistol Squats
75 Split Squats
September 16:
80 Squats
80 Squat Jumps
80 Sumo Squats
80 Pistol Squats
80 Split Squats
September 17:
85 Squats
85 Squat Jumps
85 Sumo Squats
85 Pistol Squats
85 Split Squats
September 18:
90 Squats
90 Squat Jumps
90 Sumo Squats
90 Pistol Squats
90 Split Squats
September 19:
95 Squats
95 Squat Jumps
95 Sumo Squats
95 Pistol Squats
95 Split Squats
September 20:
100 Squats
100 Squat Jumps
100 Sumo Squats
100 Pistol Squats
100 Split Squats
September 21:
105 Squats
105 Squat Jumps
105 Sumo Squats
105 Pistol Squats
105 Split Squats
September 22:
110 Squats
110 Squat Jumps
110 Sumo Squats
110 Pistol Squats
110 Split Squats
September 23:
115 Squats
115 Squat Jumps
115 Sumo Squats
115 Pistol Squats
115 Split Squats
September 24:
120 Squats
120 Squat Jumps
120 Sumo Squats
120 Pistol Squats
120 Split Squats
September 25:
125 Squats
125 Squat Jumps
125 Sumo Squats
125 Pistol Squats
125 Split Squats
September 26:
130 Squats
130 Squat Jumps
130 Sumo Squats
130 Pistol Squats
130 Split Squats
September 27:
135 Squats
135 Squat Jumps
135 Sumo Squats
135 Pistol Squats
135 Split Squats
September 28:
140 Squats
140 Squat Jumps
140 Sumo Squats
140 Pistol Squats
140 Split Squats
September 29:
145 Squats
145 Squat Jumps
145 Sumo Squats
145 Pistol Squats
145 Split Squats
September 30:
150 Squats
150 Squat Jumps
150 Sumo Squats
150 Pistol Squats
150 Split Squats
DEMOS:
Squats
- Plant your feet flat on the ground, about shoulder-width apart.
- Point your feet slightly outward, not straight ahead.
- Never let your knees extend beyond your toes.
- Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
- Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
- Tighten your whole body when you perform the squat.
- Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
- Keep the upper body tight at all times.
Sumo Squats
- Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
- Squat down as low as you can, keeping your heels on the ground and your back straight.
- Press back up to standing. That's one rep.
Pistol Squat
- Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
- Raise your right leg off the floor and hold it there.
- Flex your right ankle so that your toes are higher than your heel.
- Your right leg should be straight.
- Brace your core.
- Push your hips back and lower your body as far as you can.
- As you lower your body, raise your right leg so that it doesn’t touch the floor.
- Pause, then push your body back to the starting position.
- Keep your torso as upright as possible.
Split Squat
- Stand with dumbbells grasped to sides facing away from bench.
- Extend leg back and place top of foot on bench.
- Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
- Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.
Squat Jumps
- Stand with your feet shoulder-width apart, arms hanging at your sides.
- Squat down until your knees are bent about 90 degrees.
- Immediately swing your arms overhead and jump upward as high as you can.
- As you land, gently bend your knees and sink back down into the squat position.
Want to build a better body in just 12 weeks? Check out my Fit Mommy Workout Bundle!