This month we will work our thighs, butt and core with squats while we keep on stepping! Break out that pedometer, app or fitness tracker. The fun starts on July 1st.
How does this work?
On our printable calendar, each day you have a squat goal (on the left – 15 to 70 squats per day) and a step goal range for daily total steps (the larger numbers on the right with the “/” between them).
Want to see how to do a squat correctly? Need to modify the move? Check out the videos below.
- Work at your own pace. If you go from 1 squat a day to 20 over the course of 21 days, that is PROGRESS!
- Add squats to your regular workout routine. You don’t have to do them all at one time. You can break the number into sets and do the sets at different times of the day.
- If the step totals are too low for you, create daily goals that work for you.
- Brisk walking, jogging or running… it’s your choice.
If you’re dealing with an recent or acute injury, back problems, knee problems or have any physical issues that limit your ability to do squats or to exercise in general, this may not be the challenge for you. Talk with your doctor for guidance.
Join Us! No sign up required.
- Download the Printable Challenge Calendar (Right click to save – PDF File)
- Leave a comment below and tell us your health and fitness goals for July?
- Join our Facebook Group! We will post a check-in post daily where you can post your totals for the day. You can also check-in on our Facebook page.
- If you have a Fitbit, join our FitBit Group.
- Join our mailing list, if you’re not already a member.
Remember: Ultimately, the number squats your do or steps you take will depend on your level of fitness. The calendar is just meant to motivate you, but it’s not the law. If you need more rest days, take them. If squats are too hard on your knees, choose a different exercise to challenge yourself. It’s ok to keep a slower pace if you are a beginner and build up to doing more over the course of the month. Do what works best for you.
What Should You Eat? Whether you Eat Clean, Paleo, Vegetarian, etc., I suggest that you eat well balanced meals. Eat meals that are full of healthy, unprocessed foods. Use our Clean Eating Foods List and Clean Eating E-book for guidance. Also, there are a lot of free, healthy meal plans online. Here are a few sources.
Disclaimer: Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, stop.