Happy 1st of September and welcome to MIWs brand new Squat for September challenge!! A whole month of squats, squats and more squats awaits you.

Why squats??  Squats work you entire lower body and your core and if you are using weights (which we will be) they will even engage your upper body aswell.  Squats will strengthen and tone your legs and most importantly squats will lift, shape and firm up that butt!! Who wouldn’t like a butt like Beyonce’s??!!

beyonces butt What is the Challenge? Throughout September I am going to give you a brand new squat exercise to complete each week. You will then end up with a whole months worth of booty  blasting squat-tastic exercises that you can continue to do throughout the year!!


Squat Challenge Week 1 : weighted squat

We are going to kick off our challenge by starting with that basic weighted squat. Now one of the most important things for this challenge is that you use a weight that is challenging.  There is no point in lifting something that weighs less than your handbag!! You can use dumbbells, a barbell, a weighted backpack and if your feeling especially strong you can even use  your partner, child or pet as added weight  (just don’t drop them !! ).

How to squat Start by holding your weights ( if you are using dumbbells you’ll have them by your side and if you are using a barbell you will have this resting  across your shoulders)  Stand with your feet hip width apart. Keeping your chest up and your back in a neutral position start to lower in to the squat as if you were sitting on a chair. Make sure your knees do  not go over your toes!! Lower yourself down to parallel or lower if you can with good form. From this position you will start to push up out of the squat , keeping the weight through  your heels and your chest up and back in neutral until you come to your starting position.

squat image



So now we all know how to squat, this is your challenge for the week:

Monday: 3 sets of 15 reps

Wednesday: 3 sets of 20 reps

Friday: 4 sets of 20 reps

Sunday: 4 sets of 20 reps

Remember that you need to use a heavy weight, those last few reps should be a struggle to complete!!

So that is challenge no.1 in the Squat for September series. If you would like to get involved send in your pics to twitter with the #squatforseptember and you can post your pics on the MIW facebook page. I’ll be taking part and posting my weekly challenge pics!!

Lets get squatting ladies!!!

Elly xx