In this fitness challenge we are going to tackle 200 squats! Squats are one of the best exercises you can perform to strengthen the quad and glute muscles and to tone and define the legs. Also, squats are easy to perform anywhere, as you only need your body weight! The website above will give you a 7-week training program, working up towards 200 squats. Here are some other exercises you can use to supplement the training program and really ramp up your leg strength and endurance.
- Leg press—This machine allows you to perform the same basic movement as a squat, but gives you a chance to increase the resistance beyond just your body weight, to really enhance the sheer strength in the leg. Build gradually on the weight, and never try to lift weight that would cause you to lose proper form (i.e. arching your back).
- Step-ups—Lifting the body from the ground up to a high step (16-18 inches) is a good way to increase muscular strength in the legs. If you perform several reps of a step-up, you will also get an added benefit of a cardio workout, as the heart rate rises! Start with just using body weight, then as weeks progress, hold dumbbells at your side as you perform the step-up.
- Lunges—This exercise works the quads and glutes in a similar way as squats, but lunges are generally more challenging. Perform alternating lunges until muscle fatigue in order to improve endurance.
Grab your co-workers and head down to your corporate fitness center and challenge each other to the 200 squat challenge.