30 day squat challenge

(19 Posts)

Is anyone doing/done this? I quite fancy doing it as can probably manage it fit it in around work etc.
I have got rugby players legs, will they be transformed?

evitas Tue 30-Apr-13 12:25:11

I'll join you raspberrytart :-)

edwinamerckx Tue 30-Apr-13 12:30:45

Rugby players get legs like that from doing lots of squats! smile

Make sure you get someone to show you how to do them properly though, concentrate on form rather than pushing the biggest weight you can, and make sure you keep the bar on your shoulder blades rather than rolling against your neck.

Squats and deadlifts are at the core of my workout - you can't beat them for developing leg, back and core strength.

TheArmadillo Tue 30-Apr-13 21:18:30

I am on day 5 of this, have added tricep dips as well. Bodyweight only at the moment as i have had a break from weight lifting for a couple of months and using it to build back up a bit.

I break them up into 2 or 3 sets and do them in breaktimes on week days at work.

Definitely check your form. It's always worth doing them in front of a full length mirror for the first day or 2. If you get a lot of knee pain then your form is wrong. Also make sure your arse drops below knee level.

Take a start and end photo to compare as its easier to see change that way.

Salbertina Tue 30-Apr-13 21:22:41

So you're doing 2-3 sets daily of both? How many reps?
Have been doing these but 3-4 times a week (and still wobbly arms ) should i do daily then?

TheArmadillo Wed 01-May-13 18:49:59

The challenge i have is:
Day 1 - 50 squats
Day 2 - 55 squats
Day 3- 60 squats
Day 4 - Rest
Day 5 - 70 squats
Day 6 - 75 squats
Day 7 - 80 squats
Day 8 - Rest
Day 9- 100 squats
Day 10 - 105 squats
Day 11 - 110 squats
Day 12 - Rest
Day 13 - 130 squats
Day 14 - 135 squats
Day 15 - 140 squats
Day 16 - Rest
Day 17 - 150 squats
Day 18 - 155 squats
Day 19 - 160 squats
Day 20 - Rest
Day 21 - 180 squats
Day 22 - 185 squats
Day 23 - 190 squats
Day 24 - Rest
Day 25 - 220 squats
Day 26 - 225 squats
Day 27 - 230 squats
Day 28 - Rest
Day 29 - 240 squats
Day 30 - 250 squats

So break it up into different size sets depending on how many i am doing. Today is 75 so 3 sets of 25. I do the same number of tricep dips.

Always build in rest days to any routine. Your muscles need time to recover.

Salbertina Wed 01-May-13 19:29:31

Goodness that should do for the bingo wings! How long have you been doing this for and with what results/what other exercise? Just wondering if i'd ever be able to do 100+ squats shock

TheArmadillo Thu 02-May-13 19:16:34

Up to day 7 today and not bad so far, though i am reasonably fit. I cycle 16 miles a day/5 days a week with a large hefty backpack. I was weightlifting up until a couple of months ago (and hoping this will ease me back into it). I tend to do quite a bit of walking on the weekend. Sometimes with my largest backpack full.

The rest days make a huge difference. And if you can't do them all in one go do e.g. one set when you get up, one mid-morning, one at lunchtime and one in the evening.

I have done mini challenges before on squats and similar exercises but never gone above 150 i think.

Salbertina Thu 02-May-13 19:21:27

Respect! I have done lots of long distance running in my time and walk a lot but have recently lost a lot of fitness so trying to get back to where i was(not so long ago exercising 6x a week!)

TheArmadillo Fri 03-May-13 19:09:11

I find challenges good for getting back into stuff when I'm slipping/struggling.

There is a website called tribesports that has loads of them, different lengths and abilities for various exercises. It's a free one.

Salbertina Fri 03-May-13 20:37:03

Thanks shall check that out. Ikwym about needing a challenge!

DolomitesDonkey Fri 03-May-13 20:49:21

Salbertina Have you ever done a Body Pump class? Last one I did I counted and there were 112 squats.

I could squat forever, it's lunges which are evil works of Satan and his gym squad.

Salbertina Fri 03-May-13 20:52:03

No always thought wd involve too much coordination for me? (why i like spinning grin)

DolomitesDonkey Fri 03-May-13 20:56:36

Noooo! It's the only class I can do without falling over or tripping over my feet! grin I'd probably be OK with spinning... but I can't guarantee I'd not be peddling backwards whilst everyone else went forwards.

Honestly, no fancy footwork required.

I tried a step class once. <weeps with shame>

Salbertina Fri 03-May-13 20:58:07

Oh that's reassuring grin shall aim to widen my horizons then

TheArmadillo Fri 03-May-13 21:46:12

I agree with lunges being the devil's work. 150 squats = bearable
10 lunges = weeping on the floor.

Kneedeepindaisies Wed 29-May-13 22:26:10

Did my 50 squats tonight with my jogging.

Also did 60 tricep dips.

Now I'm knackered.

qazxc Sat 01-Jun-13 21:02:50

Have done my first day (50 squats). Felt the burn but doable. Bring on day 2!

Kneedeepindaisies Sat 01-Jun-13 22:36:33

Qaz: I posted on this thread by accident but there is a regularly updated one elsewhere.

I can't link but it was started by wibbly jelly. Come and join us. smile

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