Now that the first weekly challenge is finished, it’s time for the second one.

Challenge #2: 5 sets of 25 SQUATS with 20 seconds rest in between sets. Have a timer, watch or clock handy.

Shame on you if you actually thought the challenge would be to sit in a chair. You don’t need a challenge to do that.

Why: Because squats are great for strength training and you don’t need a gym to do it! You can do it at home while you’re watching TV, you can do it at work on your lunch break, you can do it ANYWHERE. Squats target your quadriceps, your glutes and hamstring. The bigger the muscle group you target, the more calories you burn. The reason why your quads are called quads is because it is a group of four muscles that sit on the front of your legs. FOUR MUSCLES.

In order to get strong quads, you need to strengthen your hamstring as well (reflexive muscle groups). Your hamstring are on the back of your legs, connecting to your butt. Now why is working your glutes important? Because your hamstring connects to it. So you need a strong butt to have strong legs. Besides, who doesn’t want a firm butt? In short, a squat targets THREE huge body parts.

How to properly squat: The challenge is called Sit in a Chair because that’s how you’re supposed to squat. It’s the same type of motion. Feet shoulder distance apart, you stick your butt out and sit back, like you’re sitting in a chair. Make sure your knees do not go past your toes, and at the final position of the squat, your knees should form roughly a 90 degree angle. During the squat, stick your arms out in front of you for balance.

If you don’t squat often, I would recommend doing this in front of a mirror with a chair behind you. Go with the sitting motion, but don’t let your butt actually touch the chair. Practice a few times and you’re ready!

Duration: Challenge will run from Sunday, March 14 to Saturday, March 20. You should try to do the challenge 6 out of the 7 days.

Feel free to post your daily progress in the comments. If you’re finding this challenge too easy, up the reps to 30 or 40. Finding it too difficult? Do 10 reps per set. Challenge yourself but don’t kill yourself.

Hope you guys join me!

Tagged as: squats, weekly challenge

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