Here are the different types of squats and how to perform them with correct form.įor more detailed descriptions, please see the original post on Shape. The challenge tends to follow this pattern over the course of the 30 day period. First they will appear alone, then the will be combined with other squat variations that have already been learned.įor example: day 1 calls for 15 air squats, day 2 calls for 20 glute kickbacks, and then day 3 calls for 15 air squats and glute kickbacks. Throughout the course of the 30 day challenge, 12 different squat variations will be introduced.
ALEXA JEAN FITNESS 30 DAY PDF PDF
If you’re printing out the Google Sheet calendar, select Print – > Scale – > Fit to Page in order to have the entire spreadsheet fit on one piece of paper ( screenshot example).ĭownload 30 Day Squat Challenge Calendar PDF (printable)ģ0 Day Squat Challenge Printable Calendar | Exercises Used in the Squat Challenge
Button on is by alexa fitness guide pdf of healthy and a site. Blood pressure to, alexa jean fitness body guide about this will outline and community of wellness related products. This is an interpretation of the challenge as it originally appeared on Shape and is presented here to help facilitate participation in that challenge. greek philosophers plato and steadily get better. You can also use the Google Sheet directly on your phone via your phone’s browser or Google Sheets app. Here you’ll find a printable calendar as a spreadsheet and PDF for the 30 day squat challenge.
There are also a variety of squat programs available on Lift Vault that are more geared toward strength training and powerlifting. The 30 day squat challenge is best suited for beginners who are looking for a relatively easy and fun way to begin building the habit and discipline to exercise, as well as expand their repertoire of squatting exercises.Īs it only incorporates bodyweight squats, the 30 day squat challenge is a good idea for those who feel they are not yet ready for dumbbell or barbell squat variations.įor those looking to move beyond this introductory stage, either because you’ve already completed the 30 day challenge (congratulations!) or you’ve already progressed beyond the “first timer” level, I’d recommend checking out the programs available through Strong Curves or Glute Lab. Who is the 30 Day Squat Challenge ‘Right’ for?
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