Tag Archives: squat

The New Spartan Challenge + The Most Effective Squat Workout From Fitness Blender – Drop It Like A Squat!

Good morning darlings!

I apologize for not checking in with you for a few days. As I mentioned last week, I am really preoccupied with what’s been happening in Ukraine, especially with my trip there only a bit over a month away *my hubby is not excited about me having to go there without him at all*. Plus, I was not in my top physical shape, that’s for sure. Anyhow, let’s forget all about it, it’s a new week.

take what you need

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Obviously, there are many updates. Come on, don’t underestimate me!

First of all, in my quest to lower sugar intake, I decided to give up all chocolate and cookies for Lent. *There, in your face, sugar!*

I love chocolate but it makes my clothes shrink

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Our 4-month old German Shepherd puppy is a big girl now. She had her first training class… and she lost her first 2 teeth! Aweeee! *Just in case, these 2 events were NOT related! Haha! Imagine!*

Toothless Bella - German Shepherd comic

Oh, and I made poached eggs for the first time in my life! *I know, what a shame. But then, it’ better later than never, right?!* Sorry, there is no picture. I was too hungry, plus my hubby made some delicious hash potatoes. Yum!

Also, do you remember my recent post on squats? The timing was perfect. Why? Because, there is a new 30-day challenge from the Spartan Race!!! Woop woop, I looooove love love those!!! (you can see previous challenges here and here).

So this time around is… DRUM ROLL… 30 squats for 30 days!!!

30FOR30_SQUAT

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Even though the challenge started on March 5, don’t hesitate to take it on. All you have to do is to do at least 30 squats per day for 30 consecutive days. EASY PEASY!

If in doubt, here is how to perform a correct bodyweight squat:

That being said, you are not limited to a particular type of a squat. Therefore, you can change it up every day and work different muscles.

What else is important to remember is that “Many people find that they cannot perform this movement until they increase their mobility. A quick warmup and gentle stretch can help to you feel ready to attempt a bodyweight squat. The full squat requires sufficient core stability and glute activation, so be patient and focus on quality not quantity.”, according to the challenge organizers.

Feel like challenging yourself even more? Try this 100 squat workout from Fitness Blender one of these days, or maybe even to conclude the Spartan challenge. Why not?!

How was your weekend? Will you join in on the Spartan squat challenge? What are the ways you like to challenge yourself from time to time?

xoxo
Olena

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Filed under Fitness, Health, Puppy Love

Sexy Legs Pyramid

Okay, fine… Actually, it’s called Lean Legs Pyramid, but I figured LEAN = SEXY; thus, Sexy Legs Pyramid was born. Fair enough?

This week I decided to share with you yet another quick but EFFECTIVE workout *hey! something is better than nothing!*, which is perfect for the holiday season. Also, it’s a great add-on to your regular workout routine when your time is not limited.

I got a hold of this workout when I told a friend of mine that I was going to try for the Spartan Trifecta next year. And… OUFFFF… let me tell you, it definitely got my fat crying haha! In all seriousness though, my legs loved it and ‘rewarded’ me with some pleasant soreness next morning. In my mind, SORENESS = FIT and that’s exactly how I love to feel during holidays when there is an abundance of food and temptation.

LeanLegsPyramid

* SQUATS help you run faster and make your booty BOOTILICIOUS *you get what I mean!*
* LUNGES improve core strength.
* TOE TOUCHES stretch and strengthen your hip flexor muscles and quadriceps.
* WALL SITS can help transform your body from ‘mehhh’ to ‘ou la la’ since multiple muscles are involved.
* JUMPING JACKS get your heart rate up and BURN fat! Gosh, it sounds great!

How to go about it?

  • 20 squats
  • 30 lunges
  • 40 toe touches
  • 50 second wall sit
  • 100 jumping jacks
  • 50 second wall sit
  • 40 toe touches
  • 30 lunges
  • 20 squats

There you go! Make those sexy legs shake!

If you liked this post, make sure check out the following:

7-minute workout;
Ditch Your New Year’s Resolution List;
Tame Your Appetite This Holiday Season;
14 Ways to Make Your December Super Special

xoxo
Olena

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Filed under Fitness, Holidays