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When it comes to fitness, one area that fitness newbies and fitness pros constantly neglect is legs. Everyone wants to have killer biceps or a huge chest but very few people make fitness themed New Year’s resolutions that involve their legs.

I’m going to ensure that you don’t neglect your legs this year by looking at squats. Squats should definitely be part of your workout plans this year to maximize your fitness.

Why Squats?

Squats are one of the oldest, most popular leg exercises going. While there are literally hundreds of ways to train your legs, there are a number of reasons why I think you should start with squats:

1) They Target Multiple Leg Muscles

Many other leg exercises such as leg extensions and hamstring curls only target one part of the legs, so you need to perform multiple exercises to give your legs a full workout. However, squats are a compound movement and bring the majority of your leg muscles into play which means they give your legs an effective workout on their own.

2) They Can Be Performed With & Without Weights

Most leg exercises use added resistance which means you either need to hold dumbbells or use a special exercise machine to perform them. However, while squats can be performed with extra weight if you want to add resistance, this is completely optional. This makes squats a much more flexible exercise option than most other leg exercises out there.

One of the best things about squats is that they’re very flexible. This means that not only do they do a great job of toning and strengthening your legs but they’re also an excellent addition to any workout. For the best results, you should create your own squat based workout based on your fitness goals. However, since we all need a little inspiration, squat challenges workout additions to keep you moving:

BRING SALLY UP

I’m starting the squat challenges off with one that burns! I’m sorry but it’s one of the best. You’re gonna love and hate it, I promise.

Just follow along with the song, you squat down when it says, “bring Sally down”, and you stand up when it says, “bring Sally up.” Short, Sweet, and Simple.

100 REP SQUAT CHALLENGE

Time for a workout challenge! 100 reps of different variations of squats in 5 minutes! This is a great challenge you can add into your daily routine or even at the end of your workouts as a burn out! How many rounds can you do?

10,000 SQUAT CHALLENGE IN 30 DAYS

Are you ready for the ultimate 10,000 SQUAT Challenge in 30 Days?! Let’s do this together!! Snap & Share pictures of. Tag me @JoannaSohOfficial #JSohActive

THE 200 SQUAT CHALLENGE

You guys all made it through the 100-squat challenge. Now here is the 200 squat challenge! These exercises will build and lift your butt. It looks simple but this workout is KILLER! If 200 is too easy for you, try it 2-3 times in a row or add some weight (Weight vest/dumbbell).

WE WILL ROCK YOU SQUATS CHALLENGE

I love song squat challenges!! They are short, fast and burn. What better song to squat to then, We Will Rock You! Go rock this challenge.

300 REP SQUAT CHALLENGE

You’ve done the 100 squat challenge, made it through the 200 squat challenge, how hard could 300 squats be?!

Time for a workout challenge! 300 reps of 5 different variations of squats in 15 minutes! This is a great challenge you can add at the end of your workouts as a burn out or take on the challenge alone!

4 MINUTE TABATA SQUAT CHALLENGE

Complete as many squats as possible during a Tabata Workout (4-Minutes. 20 seconds ON, 10 seconds OFF). Can you complete more than Cynthia?!

Squats are a brilliant exercise that can create powerful legs and be used as a basis for an effective full body workout. So if you’re planning to get fit this year, make sure you don’t skip out on your legs. Instead, take advantage of the squat challenges and squat workouts listed above and build a set of strong legs this year.

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