Image: Good luck on the 1,000 Squats Challenge – you got this!
In my PiYo class every Saturday, we always have a lower body section of the class where we bust out about 60-70 squats. This is one of the most challenging parts of the class because the continuous squating motion causes serious muscle fatigue. When I look out at my class I see everyone’s face cringing (they are clearly feeling the burn) and then I give myself a little pat on the back – hehe. Ultimately, squats are the best leg exercise because they engage every leg muscle when done properly. You effectively activate your glutes, hamstrings and quads when performing a squat – talk about an efficient exercise.
That said, I wanted to spread some squat love by creating a 1,000 squat challenge. Each day, you can expect to burn 100 – 150 calories by the doing the reps listed in the Squat Challenge. Let’s take the challenge head on and see our legs become stronger, firmer and sexier. For more intensity, feel free to complete the challenge holding dumbbells in each hand. Share your progress in the comments section below – good luck! xoxo, Brit
As I eagerly await warmer weather and the reemergence of cut-off shorts into my wardrobe rotation, I’ve been doing some extra leg exercises. My “Daisy Dukes” look especially nice on toned firm thighs! Here are the 4 moves I rely on to tone my lower body. Each move is dynamic and can be performed with only your body weight or by holding dumbbells for added resistance. For best results, I recommend doing 2-3 sets of 15 reps of each exercise at least 3 days per week. As the moves get comfortable, start using dumbbells and increasing the weight to ensure that you are building lean muscle mass and getting maxim, thigh-firming results. Below are photos and step by step instructions.
Have fun and feel the burn stepping up, donkey kicking, lunging and squatting! xoxo, Brit
Step Ups
Place right foot in the middle of step and step up as you balance your body for 1-2 seconds on the right leg. Your left leg should be behind your body to help stabilize your weight as it is shifting. Step down with your left leg first and continue on down with your right. Try for 2 sets of 10-12 repetitions for each leg. Source: Spark People
Donkey Kicks
Kneel down on an exercise mat. Use your elbows to support your upper body. Lift one leg up and kick it straight in the air (upward). Try to kick as high as possible. Lower your leg until your knee is just below parallel to the floor. Repeat the kick on the opposite leg. Source: Workoutz
Walking Lunges
Step forward with right leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes. From here, push up, bringing the rear leg forward until you are standing straight again. Step forward with opposite leg and repeat, walking forward for all reps. Source: Spark People
Plie’ Squats
Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees. Source: Exercise About.com
