21-Day Lower Body Challenge

We are on a roll and there’s no stopping us now! On the heals of what I’d like to call a successful Plank & Push-Up Challenge (who else nearly doubled their output?!), it’s time to move on! The votes are in and it’s clear we’re ready to move our focus to the lower portion of our bodies this month.

It’s time to shape, smooth, tone, and strengthen your entire lower body! We’ve got a combination of squats & lunges and we’ll vary the workouts over the course of 3 weeks. Not only will this challenge deliver a tighter rear end and stronger booty, we’ll work in choice days allowing you to make this a full body challenge.

What is the 21-Day Lower Body Challenge?

A chance for anyone and everyone to firm up their rear end in just three weeks by alternating between squats and lunges and a combination of the two. Specifically, it looks like this:

• Monday: Challenger Choice
• Tuesday: Squats AMRAP
• Wednesday: Challenger Choice
• Thursday: Lunges AMRAP
• Friday: Challenger Choice
• Saturday: Booty Combo
• Sunday: Booty Stretch

What the heck is AMRAP you wonder? It stands for “As Many Reps As Possible.” Which just means there is a finite workout series and set amount of time. The variable is how many times you can move through the series each time you do the workout.

Each AMRAP series is of different lunges or squats for a total of 50 each. We’ll move through 5 different types of squats, 3 different lunges and 5 lovely lower body stretches. ALLLLLL the details with the exact moves will be sent to you when you register and also posted in the Facebook group.

Benefits of the 21-Day Lower Body Challenge:

Squats and lunges can be low impact and incredibly efficient. Not to mention they are excuse free and barrier free, meaning most people can do them anywhere, anytime! You can add weight if you want to, but it’s not always necessary.

These two moves will work your glutes (the butt), hamstrings (back of the legs), quads (front of the legs) and allll those little stabilizer muscles in between.

A stronger lower body doesn’t just look good, it feels good! Being able to get up stairs easily, carry groceries and move children and furniture around easier feels amazing. We’re not just talking about improving fitness here, we’re talking about making it easier to enjoy your life in general with a stronger body!

But Wait, 50+ squats/lunges sounds like a lot. I’m just getting started…

Chances are you can do more than you think you can and just getting started is probably the hardest part. Once you register for this challenge, you’ll be sent a tracker and also the workout details linked to popular videos to explain how to complete each move safely and effectively to get the best results. You have all the time in the world each day to do the workout and you move and improve at your own pace.

But Wait, 50+ squats/lunges sounds way too easy, I’m more advanced…

That’s ok too! I always design my challenges to suite a variety of fitness levels. You can make the workouts harder as they are AMRAP so you move as fast as your body will allow (with good form of course). You can also add weight if you want to take it to the next level. This is your challenge and your booty. You can push it as far as you want!

Getting Started on the 21-Day Lower Body Challenge:

1. You can register right here for the tracker and workout details. (Note this is a fairly new registration process, hopefully much easier!)
2. Then join the 30-Day Challenge Series on Facebook to let us know you’re IN!
3. Check in throughout the challenge. Look for the daily prompt and share your progress.
4. Share this post with anyone and everyone who could use a little motivation to get moving.

Do I have to pay for this Challenge?

Nope! My community challenges have always been free. I’m all about barrier free/excuse free exercise and I’ve been hosting free fitness challenges since 2013. My goal is to get you moving and having fun no matter what. However, I did recently put in the option to pay if you’d like. You can pay anywhere from $1 for the full challenge or up to whatever you want for my challenges from now on.

Why would I pay for a Challenge if I don’t have to?

1. Most of the time, you get what you pay for. I’ve hosted free community challenges for years, but I’ve never offered free coaching. And that is because when you’re willing to put (even a little) money on the line, it levels up your commitment. And your results are 100% reliant on your commitment to follow through. By giving you the option to pay, you have the chance to make a larger commitment to yourself to help ensure you get better results!
2. Let’s be real, this girl has gotta pay the bills (lol). I’ve been hosting challenges for so long, they are fairly “easy” for me to do at this point.  But if these challenge can generate (even a little) revenue, it will allow me to invest more into them. I’ll be able to provide more support, resources, encouragement and advice.  You’ll notice this is an ad-free blog and I no longer run offer sponsored content like I have in the past.

The fine print and legalese for the 21-Day Lower Body Challenge:

1. Always talk to your doctor or health care provider before making any changes to your diet or exercise.
2. You are in charge of your health and safety. This challenge serves as a guidance tool and should never supersede information you’ve received from a local practitioner.
3. If you have questions about your form, body or modifications beyond what is provided, you need to work with a local personal trainer or run coach who can see you individually so that you get the best advice for your specific needs. I will not customize this plan for you without seeing you, it simply isn’t safe.
4. By signing up for this challenge, you acknowledge this is a DIY challenge, you release liability and vow to work with a local trainer if you have questions and promise to be smart and safe

Get ready to rock your booty – this one is going to be FUN!!