30 Day Challenge: 100 Squats a Day

Skinny jean season is almost here!  There’s no better way to get your legs and booty ready for than to start doing some squats.

Working out your legs is the best way to burn serious fat cells because it’s the largest part of our body.  Have you ever noticed that you sweat so much more when you’re doing lower body workouts?  That’s because our lower body muscles are so much larger, meaning it takes more effort to complete the exercises.

30 Day Fitness Challenge

Here’s the Challenge

We will be doing 100 squats a day for 30 days.  You can do any variation of a squat you like!

Here is a list of different squat variations you can try throughout the 30 day challenge.  It’s a good idea to mix it up so that you’re working different types of muscles throughout the challenge!

  1. Basic Squat
  2. Narrow Squat
  3. Plie Squat
  4. Releve Squat Pulse
  5. Figure 4 Squat
  6. Single Legged Squat
  7.  Split Squat
  8.  Single Releve Plie Squat
  9.  Goblet squat
  10.  Double Releve Plie Squat
  11. Lateral Squat
  12.  Bulgarian Squat
  13.  Chair Squats
  14.  Jump Squats
  15.  Pretzels Squat
  16.  In n Out Squats
  17.  Curtsy Squat
  18. Basic Squat Pulses
  19. Narrow Squat Pulses
  20.  Plie Squat Pulses
  21. Squat Step Backs
  22. Split Squat Pulse
  23.  Single Legged Chair Squats
  24.  Push Peddler Squat
  25.  Galloping Wall Squat
  26.  Side Tap Squat
  27. Staggered Squat
  28.  Squat Lunges
  29.  Kick Back Squat
  30.  Knee Get Up Squat

Don’t forget, you can always add some weights to increase the work and see greater results!

To follow along with the challenge and gain some extra accountability,  join my free Facebook group Wellness and Weight Loss!  Everyday I will make an accountability post where you can check in for amazing prizes.  Don’t forget to invite your friends to join you on this 30 day challenge to better legs and buns!

How to get Started and Track your Progress

Be sure to take your measurements around your hips and butt.  You might want to have someone help you take these measurements so that they’re accurate and easy to replicate at the end of the challenge.

Take a side profile before pictures and back before photo.  Sometimes the scale doesn’t move, but taking before and after photos is a great way to see your progress any time you’re doing a fitness challenge or new workout routine!  Be sure to post your before photos in the Facebook group  and on Instagram.  Tag me @brittineylandis with the #wellnessandweightloss and #100squatswithbritt for a chance to be featured on my page!

Tips for Getting your Squats done Everyday 

100 squats a day for 30 days can be tough (that’s why I call it a challenge), but I promise you will see some awesome results.  Here are some of my favorite tips for making sure I complete each day of the challenge:

  1. Start the day off right.  I try to do a few squats first thing in the morning.  I usually have the most energy in the morning so I like to do at least 20 or more squats right off the bat!
  2. Do squats during commercials or other mundane tasks throughout the day.  Once you start paying attention, you’ll be shocked at how many small windows of time we have in each day that we don’t take advantage of.  If you’re waiting for the microwave to finish warming up your lunch, orfolding laundry, or if someone puts you on hold, these are all great times to squeeze in a few extra squats.
  3. Give yourself a reward (just not with food).  I tell myself I can’t watch my favorite show or check my Instagram account in the evening unless I’ve finished my squats for the day.
  4. Don’t make excuses.  100 squats a day is a challenge, but it’s totally doable.  If you truly want to see a difference, there’s no room for excuses.

Squats are a great way to work on the booty, but be sure to eat whole foods and drink a lot of water if you want to see maximum results.

If you want to see bigger and better results following this 30 day challenge, be sure to check out my next round of the FASTer Way to Fat LossThe FASTer Way to Fat Loss is a six week program designed to help you lose stubborn body fat and keep it off.  That’s right… it’s a program that’s actually sustainable in the long run.  If you love a great challenge and you’re ready to make a change, join me for my next round starting August 27!

The Room Temperature Water Challenge

It is my goal in life to help women radiate wellness and simplify nutrition.  After years of eating every two hours and spending hours a day doing cardio and lifting weights, I realized that my way of doing things wasn’t feasible for most women.  After having three kids and saying hello to my thirties, I’ve decided to change things up and find ways to make nutrition and weight loss easier for the everyday woman.  I love coming up with simple challenges for my clients and helping them realize what a big impact small changes can make in their overall health.  This week, I challenged all the women in my free Facebook group to the room temperature water challenge.  You won’t believe how this simple tip can get you on the right track to losing weight.

This Simple Tip can Help you Lose Weight

What’s the Room Temperature Water Challenge?

I challenged all my clients to drink a 16 – 24 ounce glass of room temperature water, first thing in the morning.  That’s right.  Before coffee, before breakfast, before brushing your teeth, start off your day with a glass of room temperature water.

Why does the Water Need to be Room Temperature?

When water is at room temperature, it helps your body absorb the water and rehydrate you.  When you first wake up, you’re dehydrated and your body is depleted.  You’ll be amazed at what one glass of room temperature water can do for you.

What are the Benefits to Starting your Day with a Glass of Room Temperature Water?

Starting your day with a glass of water helps to re-hydrate you, reduces inflammation, and puts your body on track for fat loss.  Drinking a glass of water in the morning can help kick start your metabolism, eliminate toxins, and improves the function of your digestive system.

Bonus Tip: I always add a pinch of pink Himalayan salt to my water each morning.  Pink Himalayan salt is made up of over 84 trace minerals.  Adding a pinch to your water every morning helps detoxify your body and gives you a caffeine free boost of energy.  It’s also great for your hair, skin, and nails!

If you decide to take this challenge, I want you to start a small journal.  Write down how you feel starting your day in a way that you know is healthy for your body.  In the evening, write down other healthier choices you made throughout the day.  I promise that you will start to make better overall choices when you start the day on the right foot.

If you haven’t joined my free Facebook group yet, please do!  I’m always doing weekly challenges (like this one), posting videos with tips and tricks for simplifying nutrition, and sharing everything I do to help my clients (and myself) radiate wellness!  If you join, please introduce yourself.  I’d love to see you there.

If you’re ready to take your weight loss to the next level, I am now accepting registrations for the next round of Faster Way to Fat Loss, an online weight loss program that teaches you cutting edge strategies for dropping pounds, increasing energy, and improving your life.

Spots are filling quickly!  Register today.