The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge

Why squat exercise? Well,  it is a superb total body workout but focuses on the lower part area. Actually for me  it feels like its an exercise that will benefit your entire body. They effectively work most of the major muscle groups of the butt, hips and thighs. Also you can hit the abs area if you'll do a twist in your squat challenge. 



However, since I follow this fitness blender exercise I do the abs workout separately. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment or after I jog along BF, ends up in a park, nowhere you can lay there so  an addition of squat could burn all your fats.  Reason why I love this exercise:

1. It Tones the Legs

Squat exercises thoroughly engage the quadriceps, hamstrings and calf muscles, which helps to tone and strengthen the legs. Slowing the motion down makes the workout that much more intense.

2. Lifts the Butt

Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position.

3. Strengthens the Core

Squats engage the core muscles of the body. Abdominal and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back.  Make a conscious effort to hold in your abdominal muscles while squatting down to increase this effect.

4. Increases Flexibility

Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. Be sure to maintain proper form to avoid injury. If you feel any pain in these areas, stop doing the exercises until the pain is gone.

5. Total Body Workout

Adding weights to your squat routine engages the muscles of the upper body, essentially giving you a full body workout in one exercise. You can accomplish this with the use of a barbell, dumbbells or a weighted vest. When adding weights to your routine, start with lighter ones and build as your strength increases.

Here's the  10 squat challenge  that I do  every-other  day. 

Link: http://www.youtube.com/watch?v=mGvzVjuY8SY

1. Basic Squat - 10 Repetitions
2. Plie Squat - 10 Repetitions
3. Squat + Leg Raises - 10 Repetitions
4. Roundabout Squat - 10 Repetitions
5. Squat + Leg Lift - 10 Repetitions
6. Triple Dip Squat - 10 Repetitions
7. Sumo Squat + High Kicks -10 Repetitions
8. Side Squat - 10 Repetitions
9. Double Dip Ski Squats - 10 Repetitions
10. Jump Squat - 10 Repetitions
 (This Jump Squat* would be the hardest part for me. It feels like I don't have any energy left to lift up my body and jump. lol)

Disclaimer: I don't own any information published. I regularly do this exercise provided by Fitness Blender.
No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.