Let's motivate each other! 4 week squat Challenge 6/12/13

"the journey is the reward"............I like that!!!

kevrit.........glad to hear you are not being rushed on your move!

90 squats, 12,12, and 6 on the others...........also ladies exercise today at the gym and 3 of the 11/2 min. planks...only 4,000 steps though............SO hot and humid, no walks today!

Day 1 :150 Done - 25 regular, 25 plies, 20 elevator, 25 right leg only, 25 left leg only, 20 curtsy, 10 pulse
Day 2: 160 Done - 25 regular, 25 plies, 20 1 legged plies, 20 elevator, 10 super slow, 15 right leg only, 15 left leg only, 20 curtsy, 10 pulse
Day 3: 170 Done - 25 regular, 25 plies, 30 1 legged plies, 25 right leg only, 25 left leg only, 20 side stepping, 20 pulse
Day 4: 180 Done - 25 narrow, 25 wide, 20 plies, 30 1 legged plies, 20 side stepping, 40 1 legged squats, 20 curtsey
Day 5: Rest (thank goodness!!!)
Day 6: 170 Done - 50 regular, 50 plies, 20 curtsy, 20 side stepping, 20 with side leg lift, 10 pulse
Day 7: 180 Done (while sitting on a conference call)
Day 8: 190 Done - 25 regular, 25 plies, 10 pulses, 20 curtsy, 30 1 legged, 20 side stepping, 30 1 legged plies, 10 pulses, 20 elevators, 10 super slows (did 210 on accident)
Day 9: 200 Done - 25 regular, 25 plies, 50 1 legged, 20 curtsey, 20 side leg lifts, 20 side stepping, 20 elevator, 10 slow, 10 pulses
Day 10 Rest
Day 11: 180 done - same as Day 9 minus the elevator squats
Day 12: 190 Done - did a Jari Love strength DVD and lost count of just how many squats I did but know I definitely got in my 190...all with weights
Day 13: 200 Done
Day 14: 210 Done....not sure how many exactly...I did the Spark People Boot Camp DVD and there were clearly many more than 210

New squat exercise: kettle ball swing - hold kettle ball with both hands (or a single dumb bell by each end so parallel to ground), squat down swinging the weight between your legs then thrust up using your legs to propel the weight to chest height pressing hips forward and squeezing the glutes. Swing up and down with just the slightest pause at the top and bottom.

Have a great evening, Jodios

Day One---150 squats--40 with hand weights---10 while brushing teeth----100 walking dogs---26,000 steps
Day Two---160 squats---30 with hand weights---10 while brushing teeth---120 walking dogs--21,000 steps
Day Three---170 squats--80 with hand weights--90 walking dogs---23,000 steps
Day Four---180 squats---40 with hand weights--140 walking dogs---22,000 steps
Day Five--rest day from squats---21,000 steps
Day Six---170 squats---60 with hand weights----110 walking dogs---24,000 steps
Day Seven--180 squats----50 with hand weights---plank 1:30

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28,000 steps
Day Eight--190 squats--60 with hand weights---plank 1:40---30,000 steps
Day Nine--210 squats--50 with hand weights---plank 1:50---24,000 steps
Day Ten---Rest day from squats---plank 1:50----24,000 steps
Day Eleven---180 squats--50 with hand weights---plank 2:00---26,000 steps
Day Twelve--190 squats---50 with hand weights--plank 2:00----22,000 steps
Day Thirteen--200 squats---60 with hand weights---plank 2:10---22,000 steps
Day Fourteen---210 squats---70 with hand weights---plank 2:10


:flowerforyou:kevrit, I am so grateful to you for starting this challenge.....i am enjoying it so much and enjoying getting to know you and the others.

:flowerforyou: Jodios, I tried your new suggestion with a dumbbell and liked it so I think I'll do more another day

:flowerforyou: yanniejannie, good luck with lifting elephants
.

Hi, everybody,
95 squats today...........12, 12, and 6 on the others.............long yoga session today---instructor turned out to be the daughter of a couple I've known forever----felt old, I remember her as a child!!!..........2nd elephant almost finished..........used electric trimmer to do ALL the bushes out front; did not take a rest or put it down even once and that thing is heavy!!!---just seems like that should be some kind of exercise (?), since I couldn't do them all at once even a few months ago....but my arms are feeling it!! Pedometer says only a little over 7,000; I'm wondering if maybe I'm somehow resetting it; I really think I've done more than that today.......
tai chi and yoga in am.........

This is such a good idea! Day one - DONE. While watching baseball

Day 1 :150 Done - 25 regular, 25 plies, 20 elevator, 25 right leg only, 25 left leg only, 20 curtsy, 10 pulse
Day 2: 160 Done - 25 regular, 25 plies, 20 1 legged plies, 20 elevator, 10 super slow, 15 right leg only, 15 left leg only, 20 curtsy, 10 pulse
Day 3: 170 Done - 25 regular, 25 plies, 30 1 legged plies, 25 right leg only, 25 left leg only, 20 side stepping, 20 pulse
Day 4: 180 Done - 25 narrow, 25 wide, 20 plies, 30 1 legged plies, 20 side stepping, 40 1 legged squats, 20 curtsey
Day 5: Rest (thank goodness!!!)
Day 6: 170 Done - 50 regular, 50 plies, 20 curtsy, 20 side stepping, 20 with side leg lift, 10 pulse
Day 7: 180 Done (while sitting on a conference call)
Day 8: 190 Done - 25 regular, 25 plies, 10 pulses, 20 curtsy, 30 1 legged, 20 side stepping, 30 1 legged plies, 10 pulses, 20 elevators, 10 super slows (did 210 on accident)
Day 9: 200 Done - 25 regular, 25 plies, 50 1 legged, 20 curtsey, 20 side leg lifts, 20 side stepping, 20 elevator, 10 slow, 10 pulses
Day 10 Rest
Day 11: 180 done - same as Day 9 minus the elevator squats
Day 12: 190 Done - did a Jari Love strength DVD and lost count of just how many squats I did but know I definitely got in my 190...all with weights
Day 13: 200 Done
Day 14: 210 Done....not sure how many exactly...I did the Spark People Boot Camp DVD and there were clearly many more than 210
Day 15: Rest (although the kickboxing DVD I did had me doing some squats - got some good new options)
Day 16: 190 Done

Barbie - I think it will make sense to start a new thread. I would definitely appreciate the help when it is time to put it up.

I leave for vacation tomorrow morning but will try to keep up this challenge while I'm gone. I'm not sure about wifi access so I may be a bit spuratic with my posts. Have a great weekend, Jodios

Day1:30 squats done

Going to join this tomorrow with hubby!! wooo whooooo....

Day One---150 squats--40 with hand weights---10 while brushing teeth----100 walking dogs---26,000 steps
Day Two---160 squats---30 with hand weights---10 while brushing teeth---120 walking dogs--21,000 steps
Day Three---170 squats--80 with hand weights--90 walking dogs---23,000 steps
Day Four---180 squats---40 with hand weights--140 walking dogs---22,000 steps
Day Five--rest day from squats---21,000 steps
Day Six---170 squats---60 with hand weights----110 walking dogs---24,000 steps
Day Seven--180 squats----50 with hand weights---plank 1:30

---

28,000 steps
Day Eight--190 squats--60 with hand weights---plank 1:40---30,000 steps
Day Nine--210 squats--50 with hand weights---plank 1:50---24,000 steps
Day Ten---Rest day from squats---plank 1:50----24,000 steps
Day Eleven---180 squats--50 with hand weights---plank 2:00---26,000 steps
Day Twelve--190 squats---50 with hand weights--plank 2:00----22,000 steps
Day Thirteen--200 squats---60 with hand weights---plank 2:10---22,000 steps
Day Fourteen---210 squats---70 with hand weights---plank 2:10---30,000 steps
Day Fifteen---squat rest day----plank 1:30---28,000 steps
Day Sixteen--190 squats---80 with hand weights---plank 2:00


:flowerforyou: welcome to the new members---keep coming back---I love the squat challenge because squats can be done in all sorts of settings---while watching TV is one of the best

:flowerforyou: christine, how cool that your hubby will be joining you on the challenge

:bigsmile: Jodios, have a great trip

This is a hardcore squat challenge. Summer class is out and i'm down to give this a commitment! Count me in.

Day One---150 squats--40 with hand weights---10 while brushing teeth----100 walking dogs---26,000 steps
Day Two---160 squats---30 with hand weights---10 while brushing teeth---120 walking dogs--21,000 steps
Day Three---170 squats--80 with hand weights--90 walking dogs---23,000 steps
Day Four---180 squats---40 with hand weights--140 walking dogs---22,000 steps
Day Five--rest day from squats---21,000 steps
Day Six---170 squats---60 with hand weights----110 walking dogs---24,000 steps
Day Seven--180 squats----50 with hand weights---plank 1:30

---

28,000 steps
Day Eight--190 squats--60 with hand weights---plank 1:40---30,000 steps
Day Nine--210 squats--50 with hand weights---plank 1:50---24,000 steps
Day Ten---Rest day from squats---plank 1:50----24,000 steps
Day Eleven---180 squats--50 with hand weights---plank 2:00---26,000 steps
Day Twelve--190 squats---50 with hand weights--plank 2:00----22,000 steps
Day Thirteen--200 squats---60 with hand weights---plank 2:10---22,000 steps
Day Fourteen---210 squats---70 with hand weights---plank 2:10---30,000 steps
Day Fifteen---squat rest day----plank 1:30---28,000 steps
Day Sixteen--190 squats---80 with hand weights---plank 2:00---28,000 steps
Day Seventeen--200 squats---40 with hand weights---plank 2:10





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Day One---150 squats--40 with hand weights---10 while brushing teeth----100 walking dogs---26,000 steps
Day Two---160 squats---30 with hand weights---10 while brushing teeth---120 walking dogs--21,000 steps
Day Three---170 squats--80 with hand weights--90 walking dogs---23,000 steps
Day Four---180 squats---40 with hand weights--140 walking dogs---22,000 steps
Day Five--rest day from squats---21,000 steps
Day Six---170 squats---60 with hand weights----110 walking dogs---24,000 steps
Day Seven--180 squats----50 with hand weights---plank 1:30

---

28,000 steps
Day Eight--190 squats--60 with hand weights---plank 1:40---30,000 steps
Day Nine--210 squats--50 with hand weights---plank 1:50---24,000 steps
Day Ten---Rest day from squats---plank 1:50----24,000 steps
Day Eleven---180 squats--50 with hand weights---plank 2:00---26,000 steps
Day Twelve--190 squats---50 with hand weights--plank 2:00----22,000 steps
Day Thirteen--200 squats---60 with hand weights---plank 2:10---22,000 steps
Day Fourteen---210 squats---70 with hand weights---plank 2:10---30,000 steps
Day Fifteen---squat rest day----plank 1:30---28,000 steps
Day Sixteen--190 squats---80 with hand weights---plank 2:00---28,000 steps
Day Seventeen--200 squats---40 with hand weights---plank 2:10---24,000 steps
Day Eighteen---210 squats--10 with a 15 lb dumbbell--plank 2:20


:bigsmile: :bigsmile: :bigsmile: Jodios, congrats on doing the squats even at bedtime with your DH making comments

:flowerforyou: My dogs spent so much time sniffing and standing around this morning when I took them out one at a time, that I did almost all my squats before breakfast.which was also before daylight

:glasses: I think I will include a variation of the squat challenge into the new strength training challenge---maybe using weights on the strength training days and having the rest day from squats being on a rest day from strength training.

Ok guys - here is my first try at drafting the strength challenge. Let me know what you think. Note I did not put a time frame on this (e.g. 4 week, 3 month, etc) because I was hoping people would join over time and make this a regular part of their fitness routine - is that a good or bad idea?

Here it is:

Strength Training Challenge

Most of us know we should strength train, but are not very good about it. This challenge is designed to help you follow a regular strength training routine, feel supported/encouraged and learn new moves to keep your workouts fun and interesting.

There are 3 parts to this challenge:
1. Strength train 2-3 times per week (upper body, lower body and abs)
2. Set a goal that pushes you
3. Share and try out new moves

This challenge is designed to be flexible. So whether you are just starting out or have a regular routine this can work for you. The key is to work out all the major muscle groups at least 2 times per week:
Upper Body: chest, back, shoulders, biceps, triceps
Lower Body: glutes, quads, hamstrings
Abs/core: 6 pack, obliques and transverse (deep abdominal muscles)

The goal you set for yourself is completely up to you. Maybe you want to up your weighs (e.g. move from 8 lbs. to 10 lbs. on your chest flys) or move from pushups on your knees to straight legs or hold your plank 30 seconds longer than you do now. As long as it feels like an attainable goal and gives you something to work towards is all that matters.

To keep it interesting try at least one new move a week. Post this move on the thread so that others can try it as well. For example, a squat variation could be using a kettlebell or dumb bell held lengthwise. As you squat down swing the weight down and back between your legs, then using the thrust of your legs press up to standing swinging the weight to chest height pressing your hips forward/squeezing your glutes. You can either describe it in words or if you have a link that demonstrates it (e.g. youtube or fitnessmagazine) then post the link. If everyone posts a new move once a week, we should be able to start to build a nice selection of options to try.

So to get started:
Post your goals
Post each time you strength train – let us know how you doing
At least one time a week try something new and then post about it.

Helpful Hints:
• Give a muscle group a day to recover before you train again
• Make this work for your needs. If you only have a small amount of time you might want to break up your training such as upper body on Monday and Wednesday, lower body on Tuesday and Friday and Abs on Thursday and Saturday. Or maybe you like to get it all done at once and do a longer routine on Monday and Wednesday. Consider compound moves so you work multiple body parts in one exercise (e.g. reverse lunges with bicep curls).
• Listen to your body. If you are just starting out your own body weight may be enough. You’ll know you are using the right weight if you feel like you can’t do another rep with good form after 8-12 total reps
• For variety mix up low reps (8-12) using heavier weights and workouts using lighter weights for more reps (e.g. 25+) to build both strength and endurance
• Check out strength training DVDs out of your library or try some youtube videos. If you belong to a gym take a strength training class like body pump or have a trainer work with you…all of which can help you with form and give you ideas.
• Don’t forget that we are all here to encourage each other…so let us know if you are struggling and offer encouragement whenever you can.

So get lifting!


Bounce back with your suggestions. Thanks, Jodios