The weather is getting warmer and summer is just around the corner, so this month's challenge focuses on one of our favorite lower body movements that is great for getting you swimsuit and shorts ready– The Squat. It is a simple move that is often said to be a girl's best friend, and is considered one of the most beneficial, functional exercises that you can include in your workout routine. This single move is a fantastic way to target your lower half (specifically the quadriceps, hamstrings, glutes, and calves) and tone your leg muscles, lift and firm your backside and strengthen your core. And the benefits don't stop there; squats are also great for helping to strengthen your joints, improve flexibility and balance, and increase your fat loss potential. With all these benefits, kicking off spring with a squat challenge was an easy decision.

The challenge is simple. You will begin on day 1 with 30 squats, which can be performed as 1 large set, or broken down into smaller sets if preferred (ex. 2 sets of 25 reps or 5 sets of 10 reps). You will gradually increase the number of reps each day according to the calendar. By day 30 you should be doing 250 reps. Every fourth day you will take a rest day, performing no lower body exercises on this day.

Are you ready to start reaping the benefits and join the challenge? Below you will find the Total 30 Squat calendar, instructions for properly performing a basic squat and a link to our Facebook page where you can join the challenge and enter for a chance to win 3 FREE Specialty Training Sessions with one of our certified Personal Trainers.

Tag a friend to join you! #TotalWomanChallenge
Tag a friend in this post
Snap your squat and use the hashtag #TotalWomanChallenge to be entered to a 3-pack of specialty training!
How to do a Basic Squat

When performing a squat it is vital that you execute each movement with proper form in order to both reap the benefits of the movement as well as prevent injury.

Watch our video for step-by-step instruction on how to perform a basic squat.