31-Day Scarecrow Squat Challenge

It's another booty-focused challenge this month! We're going to build on your basic squat and also introduce you to a few new types (see below for descriptions)!

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31-Day Scarecrow Squat Challenge

• Squats - find explanation here
• Narrow Squats - same as a regular squat but with your feet in a narrow stance (legs less than shoulder wide apart and toes slightly pointed out)
• Single Leg Split Squats - find explanation here
• Plie Squats - find explanation here

Depending on your fitness level you can do these squat variations with or without weights. You can also split them up throughout the day if needed.

Remember, these challenges should not be your only workout! These are just a fun addition and should be adjusted based on your fitness level and other planned workouts for the day! Looking for a workout plan to keep you on track? Try one of our 4, 6, or 12 week workout plans! You can find more information here.

Don't forget to take advantage of our Fall Workout Challenge which is your chance to transform your life and win big!

Want to add in another challenge? Try our Pumpkin Push-Up Challenge!

30-Day Step-Up Challenge

We love challenges! And we love step-ups! I'm pretty sure that step-ups are my favorite exercise, so I wanted to make sure you develop a strong love for step-ups too with this 30-Day Step-Up Challenge! ;-)

Remember, these challenge are not meant to be your ONLY workout. These should be done in conjunction with your workout (which is hopefully one of our workout plans)!

Step-ups are literally just like they sound - you step up! Use something sturdy: a bench, chair, or step and step up and back down. When the challenge indicates a knee lift step up with one foot and lift the opposite knee towards your chest and then return to the starting position. When it indicates a rear leg extension step up with one leg and extend the opposite leg out behind you, really squeezing your glutes.

The number of reps listed is per leg. For example, on day one you will do 5 step-ups on your left leg and 5 step-ups on your right leg. You can either complete all reps on one leg before switching or you can alternate. Depending on your fitness level you can perform these weighted or without weights.

Always listen to your body and remember that these can be split up throughout the day. I actually perform step-ups as "cardio bursts" in between sets on my non-leg days (using a high bench and moving quickly). I do weighted step-ups on leg days (using our She Sweats workout plans).

Trust me, your booty will thank you once it's all over.

Strawberry Cucumber Flavored Water

Strawberry Cucumber Flavored Water

One of Scott's co-workers has been giving us cucumbers from her garden so I made our Cucumber Zings but still had a lot leftover! We normally don't make flavored waters because it's just extra ingredients to purchase (we're frugal, remember?) but we had organic frozen strawberries (that we buy at Costco) and these cucumbers to use so we decided to flavor our water. It turned out awesome and I bet this helps you drink more water!

STRAWBERRY CUCUMBER WATER

Ingredients:

• 1 gallon of water
• 6-8 large frozen organic strawberries
• 1-2 cucumbers, sliced

Directions:

1. Add strawberries and cucumbers to a large pitcher.

2. Pour water on top and place in refrigerator.

He and She Tip:

We use the same cucumbers and strawberries for a few days (refilling the water) before we throw them out.

Strawberry Cucumber Flavored Water

Try our other flavored water recipes!

• Cucumber Lime Skinny Water
• Jillian Michaels' Detox Water
• Refreshing Apple Cider Vinegar Detox Drink
• Strawberry Lemonade Detox Water