Are you participating in our Squatember Workout Challenge? Then please consider the following tips. Follow us on social media for further instructions and tips for the individual squat variations in the Squatember Challenge. But the most important thing: have fun!

 

Squatember Instructions

 

1. Always start with a 5-10 minute warmup!

A warm-up helps prepare your body for physical activity by increasing the heart rate, increasing blood flow, and warming up the muscles. It can also help prevent injury. Warm up with your favourite cardio exercises, such as relaxed Jogging and Jumping Jacks, and mobility exercises, such as Bird Dogs or Cat Cows. Every movement that gets your blood pumping and targets the muscles you’ll strengthen during the workout is good.

 

2. Get your Squat Reps in

In the AUAU Athletics® Squatember Workout Challenge, we are mainly focusing on Squat Endurance. Add more repetitions and sets according to your fitness level. If you still don’t feel challenged, add resistance bands or weights.

  • Beginners can start by doing two to three sets of 10-15 repetitions (no resistance bands or weights).
  • Feeling stronger? Increase to two to three sets of 15-20 reps.
  • Too easy? Increase sets and repetitions, add resistance bands or weights (backpack, water bottles, dumbbells, kettlebells), and do 4-6 sets of 20 reps.

Challenge yourself, but stay safe!

 

3. Cool down with some stretches

A cool-down helps your body recover from an activity and gradually reduces your heart rate safely. Try different stretches and hold them for 10-15 seconds. You can even use the cooldown to monitor your increased mobility and flexibility, for example, by trying to sit down in a deep squat.

 

Squatember Schedule

 

Week 01

DAY 01 Basic Squat - 2-6 sets, 10-20 reps

DAY 01: Basic Squat - 2-6 sets, 10-20 reps

DAY 02: Basic Squat - 2-6 sets, 10-20 reps

DAY 03: Narrow Squat - 2-6 sets, 10-20 reps

DAY 04: Narrow Squat - 2-6 sets, 10-20 reps

DAY 05: Basic Squat - 2-6 sets, 10-20 reps

DAY 06: Wine Squat

DAY 07: Rest

Here are the Week 1 squat videos: Basic Squat, and Narrow Squat. Follow us on Instagram to learn how to do the Day 6 Wine Squat.

 

Week 02

DAY 08: Squat Lunges - 2-6 sets, 10-20 reps

DAY 09: Basic Squat - 2-6 sets, 10-20 reps

DAY 10: Squat Lunges - 2-6 sets, 10-20 reps

DAY 11: Narrow Squat - 2-6 sets, 10-20 reps

DAY 12: Furr Baby Squat - 2-6 sets, 10-20 reps

DAY 13: Bring Sally Up - 1-2 sets

DAY 14: Rest

Here are Week 2 squat videos: Squat Lunges and Bring Sally Up Workout and song. Follow us on Instagram to learn how to do the Day 12 Furr Baby Squat.

 

Week 3

DAY 15: Sumo Squat - 2-6 sets, 10-20 reps

DAY 16: Basic Squat - 2-6 sets, 10-20 reps

DAY 17: Sumo Squat - 2-6 sets, 10-20 reps

DAY 18: Narrow Squat - 2-6 sets, 10-20 reps

DAY 19: Sumo Squat - 2-6 sets, 10-20 reps

DAY 20: Slavic Squat

DAY 21: Slavic Squat

Here is the Week 3 squat video: Sumo Squat. Follow us on Instagram to learn how to do the Day 20 Slavic Squat.

 

Week 4 - Progress Check Week

DAY 23: Basic Squat - 2-6 sets, 10-20 reps

DAY 24: Narrow Squat - 2-6 sets, 10-20 reps

DAY 25: Sumo Squat - 2-6 sets, 10-20 reps

DAY 26: Squat Lunge - 2-6 sets, 10-20 reps

DAY 27: Surprise Squat

DAY 28: Slavic Squat

DAY 29: Slavic Squat

We would love to hear from you! Connect with us on Instagram and share your progress!