Extreme Squat and Wall Sit Challenge

Well folks, summer is pretty much over – at least summer vacation time is over.  And with that and the start of September just a day away I figured it was a good time to post a new fitness challenge for the new month.

And since jeans season is back (I refuse to wear pants (other than to work out) throughout the warmth of spring until the end of summer/start of fall – for at least 3 full months I am either in a skirt or a dress) I thought a good butt and leg workout would be fun and fitting.

I struggled with which Challenge I wanted to post – the Extreme Squat Challenge or the Wall Sit Challenge.  Because I love both.  And because I love both I said, “FB, you should post both.”  And that’s what I’m going to do.

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These are two great exercises that will work your butt and legs.  Squats are so good for you because you’re engaging your entire body (ankles, core, calves, thighs, butt, arms, neck) and it will definitely get your cardio up.  And the wall sit can help you strengthen your legs, thighs, and even your back.

Two important things to remember when you’re doing either of these exercises are to keep your chest lifted* and to not let your knees come too far over your ankles.  Performing these exercises wrong can lead to injury.

(*Keep your chest lifted means don’t round your shoulders or hump forward (don’t slouch!).  Your chest should be at the angle as if you were standing normally, keeping your neck aligned – as if you’re looking forward (which is a good move, especially for beginners).  When you squat your upper body should stay as normal in form as possible while your knees bend and your booty goes back.)

This guy is my hero! via

This guy is my hero!
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Keep in mind that the above squat challenge is the Extreme Squat Challenge and may be a little too intense for beginners.  If you want to do both challenges but don’t think you can handle the Extreme you have two options:  1) you could cut the Extreme in half (so, on Day 1 instead of 250 squats you would do 125 squats) or, if you still think that’s too much you could 2) try the original Squat Challenge I posted a while back.  My suggestion, if you’re just starting out with a workout program (or have knee issues) is to go with the original Squat Challenge.  After 30 days if you’re comfortable with the squats and feeling like a superhero then you could continue with the Extreme Challenge (it picks up at 250 which is where the original ends).

As always, these exercises can be done on their own or as part of fitness program/routine.

Good luck, have fun, and be careful.

~Fit Bitch

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