Time for a new challenge! I'm taking on the 30 Day Squat Challenge. Every day at least 40 squats in the office. This is how the body changes after 4 weeks of squats.
Do you know this? Too tired to train in the morning, came home too late in the evening. And meanwhile a lot of stress at work.
I know this all too well! Even when I set my mind to it, there is often little time for training.
And admittedly: Sometimes I'm also just lazy.
If then also the winter days with icy cold and darkness are waiting, it can already make you feel uncomfortable.
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But that's over now! I have prescribed myself a challenge: The 30 Day Squat Challenge. And I'm doing it in the office! So no more excuses :)
Why I chose the office as a training location
Well, this is the place where I spend a lot of time. Here I can schedule the Squat Challenge without any extra effort.
There are many Office exercisesthat you can do easily and without equipment. From simple stretching exercises to somewhat more complex bodyweight exercises.
You have to get used to this idea at first. A 30-day Squat Challenge in the office? Yes, of course! Why not? Maybe you can motivate one or the other colleague to join in. :)
Because let's be honest: We sit far too much anyway. That's terribly bad for our bodies and our Posture. By the way, you can easily work on the posture with a standing desk.
If you do squats every day, the place where you spend a lot of time is optimal.
The timing for the Squat Challenge
The starting signal has been given. On December 9 at 11:30 a.m. it started.
So that the challenge to the Routine develops, I try a fixed time to find.
I opt for lunch. And for good reason: I'm not a morning person, and certainly not one to trained after getting up. :) Early in the morning I have to collect myself and get into the workflow. Until the evening I do not want to wait with the training.
So: Just before the meal is perfect! Then I've earned the lunch :) Every day there's two runs.
Join our 30 day butt challenge!
Daily at 11:30 and 13:30 I perform my Squat Challenge. I set myself a reminder. That way I can't miss the time.
The number of squats
Of course, the number of squat repetitions changes. After all, after time you also become fitter :)
My plan for the Squat Challenge:
- Week: 20 squats, 2x a day
- Week: 25 squats, 2x daily
- Week: 30 squats, 2x a day
- Week: 35 squats, 2x daily
Plan, time and place are set. Then it's off to the Squat Challenge! Daily squats are on the schedule, somehow I'm already afraid of it. But after I bragged to my colleagues, I have to go through with it.
Week 1 of the 30 Days Squat Challenge
20 squats per work break in the first week show little effect. I don't even have any muscle soreness. The exercises are loose and easy.
For beginners, it could happen that the first sore muscles appear here. But since I do right regular sports, legs and buttocks show unimpressed by it.
The boredom spreads quickly. So I started Squat variations to make.
By the way, one-legged squats are really not for beginners. Fortunately, I had my desk in front of my nose for every exercise. It gave me a feeling of security. Especially in the beginning, when I was afraid I wouldn't get back up.
Of course, we also chat on the weekend! However, it is somewhat more difficult here.
I like to be out and about on weekends. If I suddenly started my Squat Challenge, many people would probably look at me strangely. Or have you ever seen someone start doing a lot of squats out of nowhere? I'd rather not do that.
Saturday I get it over with right after breakfast. I know that otherwise I'll either forget about it or won't be able to muster much motivation.
Sunday is a day of rest. This is very important for the muscles! Only if they get enough time to regenerate, they can grow and the thighs become firm. Sport without regeneration is simply pointless.
The second week of the Squat Challenge
How many squats per day? Now 25 squats 2x a day are on the schedule. That's all still pretty easy. However, I notice that my legs feel quite heavy.
Time to record the first 30 days of Challenge experience here.
In the second week it becomes a little more difficult. But it still goes smoothly. Especially because there are two hours in between.
However, the legs already get a little tired. I therefore get used to every second or third day roll over the legs with the Blackroll.
From now on, I'll keep my hands off experiments and fancy squat variations. I try to perform the squats, which are on the training plan, especially clean.
I manage that very well. Towards the end of the week, however, I already long for Sunday and the rest day :).
Have you ever heard of sumo squats?
Week 3 to 4 of the 30 Days Squat Challenge
Yes, now it's over with me simply. The 70 squats per day I feel neatly. And that, although I have slowly increased the number.
Also, in week 3 and 4, I don't try different variations anymore.
By the way, the passage before eating is very easy for me. I've gotten used to that quite well. In the afternoon, however, it's a little more difficult.
The belly is full, the motivation not too high. However, squats after lunch bring the advantage that you can overcome the midday slump well.
The circulation is stimulated again and fatigue can not even spread.
Lean legs made easy! With these exercises it works guaranteed!
What changed during my 30 Day Squat Challenge
A whole lot has happened. Much more than I thought at the beginning.
I have discovered my weak point
Even if you train regularly, you still have weaknesses. I had to experience that for myself during the Challenge.
Of course, I knew that I had Muscle soreness will have. On the butt and thighs - quite logical, right? But I was really surprised how many other muscles are trained when squatting.
Especially when I started to vary the squats exercises, the muscle soreness got worse. From my hips to my calves to my shins, I suddenly felt a whole lot of muscle :)
I feel stronger and more confident
A lot has happened in the last week. Especially in my head. Somehow I even enjoy the Challenge now. Seeing that I'm doing more squats every day spurs me on.
Noticing that Kristina, Lisa and Sophie are also taking turns makes the challenge fun.
The 30 Day Squat Challenge is becoming a regular part of the work day for me. It even goes on my to do list. And I love checking off completed To Dos, which motivates me even more :)
With these exercises you finally get slim thighs!
My body has changed
Of course, you can't expect a huge change after only 30 days of squats. I didn't get a big butt like a fitness model.
But I actually have to confess: My butt feels more toned and crisp. My thighs have also gained muscle. I can tense my muscles much more consciously and somehow my legs and butt seem more toned. At least that's what I think.
I am completely satisfied and would like to continue the Challenge. :) Or just start again in a few months.
Tip: In addition to the exercises, try the Protein Shake from Foodspring. The shake provides you with sufficient protein and helps you build muscle.
My technique
Admittedly: At first it was a bit strange to start with squats while the others were working. But with us it's always a bit up and down anyway.
So it was also no issue when I asked Lisa to take photos of me. Before quickly clean up the desk a little and then it's already going.
My tip: You should also photograph your squats. Or you have a mirror at hand. That way you can analyze the movements better and adjust them if necessary.
The technique improves all by itself. For example, I learned to do even deeper squats.
30 Day Ab Challenge! The free abdominal plan!
A final tip: The easiest and most consistent way to do squats is to take off your shoes or wear comfortable sneakers.
Our conclusion
Those who take on a 30 Day Squat Challenge can quickly see good results. The important thing is not to stop after the first muscle soreness, but to keep training diligently.
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