New 30 Day Challenge~!!~

Good Morning My Readers!!

How was/is everyone’s summer going…? It’s been absolutely beautiful weather here in Alberta the last little while… almost too hot at times! But luckily most of us (like me) get to enjoy the luxury of the Air Conditioner in the combine.

I was a little sad when the 30 day photo challenge was over.. it was a lot of fun & I enjoyed seeing everyone’s photos. Plus I was excited that I totally rocked the goal!! With this, I decided to start a new 30 day challenge. Its “BE ACTIVE” for 30 days. It is a bit of a tough time right now to make time to workout if you are a farming gal… but I feel it can still be done! Anything counts… instead of waiting in the field for your ride, start walking, or do jumping jacks… or climb up & down the combine. It doesn’t have to be anything big… just something active. Ride your horse, Ride your bike, Walk to the shop, anything is better then nothing!

Here is what I have done so far… I started on September 1st… but you all can join in TODAY 🙂

Day 1 – Went for a 20 minute bike ride… So out of shape!!! But glad I reached my marker. 🙂

Day 2 – Went for a ride.. then took my pony for a walk/jog around the farm yard.

photo

I was looking on Pinterest… (of course… who doesn’t) for some fitness inspiration… & I found a 30 Day Squat Challenge! I was in a good routine of doing squats, to help build up my bad knee, but the last little while I got away from doing them… with this being said.. I am going to start the 30 Day Squat Challenge today.. & work it into my “Be Active!”.

I found it on Pinterest… But here is the website: http://www.fitsugar.com/30-Day-Squat-Challenge-30806625

“Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here’s a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It’s not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level.

Number 1: Narrow Squat

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Number 2: Narrow Squat With Back Kick

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

Keep reading to see the other three squat variations and the 30-Day Squat Challenge Plan.

Number 3: Basic Squat

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Here’s a video demonstrating the basic squat.

Number 4: Basic Squat With Side Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

Number 5: Sumo Squat

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

The Plan
Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your non-squatting muscles.”

DAY OF MONTH EXERCISE NUMBER OF SQUATS
Day 1 6 reps of each 30
Day 2 10 reps of each 50
Day 3 6 reps of each, repeat 2x 60
Day 4 Rest 0
Day 5 5 reps of each, repeat 3x 75
Day 6 10 reps of each 50
Day 7 8 reps of each, repeat 2x 80
Day 8 Rest 0
Day 9 9 reps of each, repeat 2x 90
Day 10 6 reps of each, repeat 2x 60
Day 11 5 reps of each, repeat 4x 100
Day 12 Rest 0
Day 13 7 reps of each, repeat 3x 105
Day 14 6 reps of each, repeat 2x 60
Day 15 5 reps of each, repeat 5x 125
Day 16 Rest 0
Day 17 9 reps of each, repeat 3x 135
Day 18 5 reps of each, repeat 3x 75
Day 19 7 reps of each, repeat 4x 140
Day 20 Rest 0
Day 21 10 reps of each, repeat 3x 150
Day 22 8 reps of each, repeat 2x 80
Day 23 8 reps of each, repeat 4x 160
Day 24 Rest 0
Day 25 7 reps of each, repeat 5x 175
Day 26 6 reps of each, repeat 3x 90
Day 27 9 reps of each, repeat 4x 180
Day 28 Rest 0
Day 29 12 reps of each, repeat 3x 180
Day 30 10 reps of each, repeat 4x 200

Please Join me… in Either or Both Challenges.. but get outside! Its beautiful & before we know it winter will be upon us.. so enjoy this Indian Summer while you can.

Keep me up to date on your progress… or the fun activities you are doing to keep Active~!!~

If you have Instagram tag your “Be Active” photos with #beactive #wildrosegypsy

Good Luck My Friends~!!~

Have a wonderful Week… & I hope you are all able to be in the field working hard~!

Luv Ya… WRG

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