Squats - Workout Challenge

Do you want to get toned legs and glutes? Do you want to feel fit and be stronger? See the results in just 30 days. Take up the squat challenge for free!

Squats - Workout Challenge is a simple and effective workout plan. You do a number of exercises each day. There are rest days to make sure you get proper recovery time. You will definitely feel fitter and stronger. This workout plan is suitable for both men and women.

Features:
• Getting you to do more sit ups with a personalised training plan
• Train at home. No gym equipment required!
• Daily reminder alarm so that you never miss a single day of the challenge.
• Automatically adjusts your training plan depending on your progress
• Recommended resting time after a training session
• Set your goals
• Progress chart
• Works as your personal fitness trainer

Just install this app and follow the routine daily. Our reminder will automatically remind you to workout daily. Rest days will help your muscles recover. Tick off the days you have completed to keep track of your challenge progress. Don't cheat! It's as simple as that.

* Train with us and see how you improve your squats technique! We also recommend to train 3 to 5 days a week and please do not over work your training plan.

How to do squats:

1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.

2. Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It's important to maintain a neutral spine throughout the movement.

3. Extend arms out straight so they are parallel with the ground, palms facing down. Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.

4. Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.

5. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.

6. The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.

7. Engage core and, with bodyweight in the heels, explode back up to standing, driving through heels. Imagine the feet are spreading the floor (left foot to the left, right foot to the right) without actually moving the feet.