30 day squat challenge

Hi Shalini - I will give it a go - I have just downloaded the app onto my phone so I will start tomorrow

I tried this one last year: http://blog.myfitnesspal.com/the-28-day-squat-challenge-youll-want-to-start-now/

I have bad knees and had to stop a week or so in.

Shalini0072016 wrote: »

ShazzaW1965 wrote: »

Hi Shalini - I will give it a go - I have just downloaded the app onto my phone so I will start tomorrow

Sure. I am doing the one available on Google Images. Day 1 - 50. Day 30 - 250. Take it in your own pace. Split it through out the day. All the best. . Keep posted. The beginning would be little painful, but, don't give up. Efforts will pay off.

http://blog.myfitnesspal.com/the-28-day-squat-challenge-youll-want-to-start-now/

...As much as I love anything that gets people moving, particularly squatting, that kind of challenge simply won’t help you reach your goals. 50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It’s the same reason you wouldn’t do 50+ reps of an exercise in the gym.

Instead, the focus should be on fewer, quality reps that get tougher over time (like using heavier weights in the gym). I decided to use this principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:

• You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
• Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
• If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
• You may not have heard of each variation, so how to do them properly is explained below.

This is the beginner challenge. Once you have mastered the basic bodyweight squat there are two more challenges for intermediate and advanced squatters that you can find on Travel Strong.

kshama2001 wrote: »

I tried this one last year: http://blog.myfitnesspal.com/the-28-day-squat-challenge-youll-want-to-start-now/

I have bad knees and had to stop a week or so in.

Hey, go see a chiropractor if you can afford it. You might not actually have bad knees! I have a 'bad knee' stemming from a 'bad' back (tight lower back muscles and poor core strength and low glute activation). worth a try.