EFN - Elite Fitness Nutrition » Squat Challenge http://www.efn.ie Personal Training Dublin - Nutrition Therapy - Primal Combat - Pilates Wed, 27 Jan 2016 15:15:36 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.16 20 Day Squat Challenge – DAY 11 – 20 http://www.efn.ie/20-day-squat-challenge-day-11/ http://www.efn.ie/20-day-squat-challenge-day-11/#comments Thu, 12 Nov 2015 09:25:59 +0000 http://www.efn.ie/?p=2222 Now here’s where the challenge gets challenging!!!

  • You must now combine all of the squats for each day and completed them every day for 10 days
  • Remember to have good technique for each squat no matter how tired you are becoming!!
  • Take short breaks if needed but push on through to the end. I know you can all achieve this challenge!!

1 – Basic Squat
Beginners – are to complete x10 repetitions
Intermediate / Advanced are to complete x 20 repetitions

2 – Ski Squat with Double Pulse
Beginners to complete x10 repetitions
Intermediate / Advanced to complete x 20 repetitions

3 – Jump Squats
Beginner to complete x 10 repetitions
Intermediate / Advanced to complete x 20 repetitions

4 – Squat With Side Leg Raise
Beginner to complete x 10 repetitions each leg
Intermediate / Advanced to complete x 20 repetitions each leg

5 -Plie Squat
Beginner to complete x 10 repetitions
Intermediate / Advanced to complete x 20 repetitions

6 – Squat with Curtsy Lunge
Beginner to complete x 10 repetitions
Intermediate / Advanced to complete x 20 repetitions

7 – Squat with Reverse Leg Lift
Beginner to complete x 10 repetitions each leg
Intermediate / Advanced to complete x 20 repetitions each leg

8 – Squat with with Triple Pulse
Beginner to complete x 10 repetitions
Intermediate / Advanced to complete x 20 repetitions

9 – Sumo Squats with Alternating Front kicks
Beginner to complete x 10 repetitions each leg
Intermediate / Advanced to complete x 20 repetitions each leg

10 – Static Squat with Alternating Heel Lifts
Beginner to complete x 10 repetitions each leg
Intermediate / Advanced to complete x 20 repetitions each leg

A HUGE CONGRATULATIONS ON COMPLETEING TODAY’S CHALLENGE, WELL DONE :)

]]> http://www.efn.ie/20-day-squat-challenge-day-11/feed/ 0 20 Day Squat Challenge – Day 10 Static Squat with Alternating Heel Lifts http://www.efn.ie/20-day-squat-challenge-day-10-static-squat-with-alternating-heel-lifts/ http://www.efn.ie/20-day-squat-challenge-day-10-static-squat-with-alternating-heel-lifts/#comments Wed, 11 Nov 2015 08:34:59 +0000 http://www.efn.ie/?p=2210 Day 10 – Static Squat with Alternating Heel Lifts

11th November 2015

Beginner to complete x 10 repetitions each leg

Intermediate / Advanced to complete x 20 repetitions each leg

]]> http://www.efn.ie/20-day-squat-challenge-day-10-static-squat-with-alternating-heel-lifts/feed/ 0 20 Day Squat Challenge – Day 9 Sumo Squats with Alternating Front kicks http://www.efn.ie/20-day-squat-challenge-day-9-sumo-squats-with-alternating-front-kicks/ http://www.efn.ie/20-day-squat-challenge-day-9-sumo-squats-with-alternating-front-kicks/#comments Tue, 10 Nov 2015 08:19:50 +0000 http://www.efn.ie/?p=2206 Day 9 – Sumo Squats with Alternating Front kicks

10th November 2015

Beginner to complete x 10 repetitions each leg

Intermediate / Advanced to complete x 20 repetitions each leg

]]> http://www.efn.ie/20-day-squat-challenge-day-9-sumo-squats-with-alternating-front-kicks/feed/ 0 20 Day Squat Challenge – Day 8 Squats with Triple Pulse http://www.efn.ie/20-day-squat-challenge-day-8-squats-with-triple-pulse/ http://www.efn.ie/20-day-squat-challenge-day-8-squats-with-triple-pulse/#comments Mon, 09 Nov 2015 08:00:29 +0000 http://www.efn.ie/?p=2202 Day 8 – Squat with with Triple Pulse

9th November 2015

Beginner to complete x 10 repetitions

Intermediate / Advanced to complete x 20 repetitions

]]> http://www.efn.ie/20-day-squat-challenge-day-8-squats-with-triple-pulse/feed/ 0 20 Day Squat Challenge – Day 7 Squat with Reverse Leg Lift http://www.efn.ie/20-day-squat-challenge-day-7-squat-with-reverse-leg-lift/ http://www.efn.ie/20-day-squat-challenge-day-7-squat-with-reverse-leg-lift/#comments Sun, 08 Nov 2015 08:00:20 +0000 http://www.efn.ie/?p=2182 Day 7 – Squat with Reverse Leg Lift

8th November 2015

Beginner to complete x 10 repetitions each leg

Intermediate / Advanced to complete x 20 repetitions each leg

]]> http://www.efn.ie/20-day-squat-challenge-day-7-squat-with-reverse-leg-lift/feed/ 0 20 Day Squat Challenge – Day 6 Squat with Curtsy Lunge http://www.efn.ie/20-day-squat-challenge-day-6-squat-with-curtsy-lunge/ http://www.efn.ie/20-day-squat-challenge-day-6-squat-with-curtsy-lunge/#comments Sat, 07 Nov 2015 09:51:25 +0000 http://www.efn.ie/?p=2174 Day 6 – Squat with Curtsy Lunge

7th November 2015

Beginner to complete x 10 repetitions

Intermediate / Advanced to complete x 20 repetitions

]]> http://www.efn.ie/20-day-squat-challenge-day-6-squat-with-curtsy-lunge/feed/ 0 20 Day Squat Challenge – Day 5 Plie Squat http://www.efn.ie/20-day-squat-challenge-day-5-plie-squat/ http://www.efn.ie/20-day-squat-challenge-day-5-plie-squat/#comments Fri, 06 Nov 2015 06:00:53 +0000 http://www.efn.ie/?p=2166 Day 5 -Plie Squat

6th November 2015

Beginner to complete x 10 repetitions

Intermediate / Advanced to complete x 20 repetitions

Remember to have good technique for each squat

]]> http://www.efn.ie/20-day-squat-challenge-day-5-plie-squat/feed/ 0 20 Day Squat Challenge – Day 4 Squat with Side Leg Raise http://www.efn.ie/20-day-squat-challenge-day-4-squat-with-side-leg-raise/ http://www.efn.ie/20-day-squat-challenge-day-4-squat-with-side-leg-raise/#comments Thu, 05 Nov 2015 08:59:42 +0000 http://www.efn.ie/?p=2162 Day 4 – Squat With Side Leg Raise

05th November 2015

Beginner to complete x 10 repetitions each leg

Intermediate / Advanced to complete x 20 repetitions each leg

Remember to have good technique for each squat

]]> http://www.efn.ie/20-day-squat-challenge-day-4-squat-with-side-leg-raise/feed/ 0 20 Day Squat Challenge – Day 3 Jump Squats http://www.efn.ie/20-day-squat-challenge-day-3-jump-squats/ http://www.efn.ie/20-day-squat-challenge-day-3-jump-squats/#comments Wed, 04 Nov 2015 08:00:35 +0000 http://www.efn.ie/?p=2148 Day 3 Jump Squats

04th November 2015

Beginner to complete x 10 repetitions

Intermediate / Advanced to complete x 20 repetitions

Remember to have good technique for each squat

]]> http://www.efn.ie/20-day-squat-challenge-day-3-jump-squats/feed/ 0 20 Day Squat Challenge – Day 2 Ski Squat http://www.efn.ie/20-day-squat-challenge-day-2-ski-squat/ http://www.efn.ie/20-day-squat-challenge-day-2-ski-squat/#comments Tue, 03 Nov 2015 08:00:31 +0000 http://www.efn.ie/?p=2122 Ski Squat with Double Pulse – Day 2 03rd Nov 2015

  • Beginners – are to complete x10 repetitions
  • Intermediate / Advanced are to complete x 20 repetitions

Remember to have good technique for each squat

]]> http://www.efn.ie/20-day-squat-challenge-day-2-ski-squat/feed/ 0