Join us September 1-21, 2020 – Free 21 Day Exercise Challenge! It’s time to Step it Up and work those buns.
How Can I Join?
1. Download this month’s printable Challenge Calendar below. Each day, you’ll have a step goal and a squat goal. Record the number of steps and squats you’ve done each day to keep track of your progress.
- Walking, jogging, running… it’s up to you to decide how to get your steps in.
- You’ll need a fitness tracker, pedometer, or a mobile app that tracks your steps.
- Take a REST day whenever YOU need to. Work at your own pace.
- Eating Habits: We suggest that you cut out as much processed food as possible and eat lots of healthy food during this challenge because you can’t out-exercise an unhealthy diet. This book can help with that.
- How to Squat: I’ve posted videos further down in this post to show you how to do a squat properly and how to modify the move to make it easier.
- Bad Weather: If weather or time is a challenge, consider using walking videos on Youtube, like Keaira LaShae’s 5 Mile Walk, or Leslie Samson’s walking workout DVDs.
2. Check-in every night on Facebook or Instagram for accountability! The check-in post will be posted at approximately 6:30 pm EST each day on both platforms.
3. We want to see your progress. Post your workout selfies with the challenge hashtag: #BWLW21, and we just might feature you in an Instagram or Facebook story.
*We want you to work at your own pace and do what is comfortable for your fitness level. If you don’t achieve 10,000 steps a day, that’s fine. This isn’t a competition, and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. If you are used to running several miles a day, keep it up! No judgment. Just do your best for 21 days.
Note: If you CAN’T do squats, don’t. Omit that part of the challenge and focus the step goal instead (or a form of exercise that is appropriate for you). If you’re dealing with a 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 on exercise.
Leave a comment below and tell us why you are committed to completing this month’s challenge.
Track your steps**
How To for Beginners
If you can’t do squats, wall sits may be an easier option.
Tired of plain old squats? Try these variations.
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. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.
**This post includes affiliate links. That means that is you make a purchase, we receive a small part of the purchase price. It’s one of the ways we keep the lights on.