Weight-Loss Take On The November Bodyweight Squat Challenge

Weight-Loss
Trusylver

Trusylver

Sport and Exercise Coach
Staff member
The Squat exercise is one of the best bodyweight exercises you can do

It’s not only the butt (glutes) and thighs (quads) that squats are good for, though. They are a fantastic exercise for the entire body:

They are a compound movement – In addition to your glutes and quads, squats also work your hips, hamstrings, calves, back, and core.

They boost hormone production – Owing to the fact that squats use multiple muscle groups (perhaps more than any other exercise), they increase the production of anabolic hormones. Anabolic hormones are known for helping us to lose fat and build muscle, giving you that ‘toned’ look.

They improve mobility – You learned to walk by squatting with perfect form, but as we get older we spend more time sitting and that child-like mobility is lost. Regularly squatting will help improve your flexibility and posture.

As most members have widely different fitness and mobility levels the challeng comes in three levels

Beginner - Complete 20- 50 Full Depth Bodyweight squats every day in November
Intermediate - Complete 50 - 100 Full Depth Bodyweight squats every day in November
Advanced - Complete 100 - 200 Full Depth Bodyweight squats every day in November
Elite - Complete a minimum of 300 Full Depth Bodyweight squats every day in November

For Accountability Post your daily totals in this thread (Edit your post so we can all see your achievements more easily eg. see my next post)

The following is a link to a video showing how to squat and exactly which muscles are used !

http://www.exrx.net/WeightExercises/GluteusMaximus/BWSquat.html


For those who are interested

The calorie burn for squats is

.096 X lb per minute

so if you weigh 200 lb and squat with moderate intensity for 1 minute then you will burn 19.2 calories so of you spend 5 minutes doing 100 squats that is a total burn of 96 calories
 
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November Squat Challenge Entry

Level: Elite


Squat Totals

Day 1: 350
Day 2: 300
Day 3: 300
Day 4: 300
Day 5: 300
Day 6: 300
Day 7: 400
Day 8: 300
Day 9: 300
Day 10: 300
Day 11: 300
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Total: 3450
 
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Ooooh sounds very unenjoyable. Better sign up! ;p

Level: Begginer


Squat Totals

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Total:
 
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I'm in, because apparently I'm out for toruring myself this November ;) I'm also doing No Shave November...so hard.

Level: Beginner


Squat Totals

Day 1:32
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Total:
 
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The November Body-Weight Squat Challenge

~*Stacy's Log*~

Level: Beginner

Squat Totals -

Day 1: 60
Day 2: 30
Day 3: 60
Day 4: 60
Day 5: 0
Day 6: 0
Day 7: 0
Day 8: 60
Day 9: 50
Day 10: 0
Day 11: 30
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Total: 350
 
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Good job on day one everyone! Wish I had done more, still might before I go to bed for for now my count is 32.
 
i sign up :D
its gonna be so much fun:D
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I'm a bit late to the party, but I'll catch up for day 1.
Beginner/Recovery
Day 1: 0
Day 2: 40 (caught up for missing day 1)
Day 3: 20
Day 4: 20
Day 5: 20
Day 6: 20
Day 7: 20
Day 8: 20
Day 9: 20
Day 10: 0
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I'm hoping I can improve my total during the month, but right now I'll likely have to start with sets of 5. If this makes my knees worse rather than better I may have to scrap this, but I'd like to try.
 
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my kids were laughing when i started it all of a sudden hahaha..my daughter joined me and 2 year old son called me, crazy mommy..hahaha..it was fun..
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Day 30:[/QUOTE]
 
helloo...where is everyone??
Day 1: 70
Day 2: 150 (Jillian Michael's workout killeddd me :p .i did 80squats b4 starting that workout n lol,,she made me do another 60-70 during the workout,,some while holding weights,,lol)
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Day 4:20
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tough day for me, hit my 300 but I struggle in the heat, it was 33 degrees today with 50% humidity, Not looking forward to summer :(
 
all still happening, just remember not everyone can get online to update progress every day
 
Hang in there, only do what you can without pain, discomfort from working hard is good, Pain is not.
 
I've been sticking with the minimum because my knees are sore. I'll ramp the up if they ever stop sucking. 400 Tru? My legs would fall off. Nice work!
 
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