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)!

Follow us on Instagram (heandsheeatclean), tag us and use the hashtag #heandsheeatclean.

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.

30 Day Push-Up Challenge

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After posting about our top fitness articles (2 of the top 5 were challenges!) I realized that we haven't posted a challenge lately! I've been so focused on our FREE Healthy Living Challenge that I forgot about the challenge I usually post for the first of the month! So, in case you have been sitting back and waiting on one, here it is! Let's do a 30 Day Push-Up Challenge! Yes, you can also do this if you are doing one of our workout plans!

You can also join us on Instagram (heandsheeatclean) and tag us #heandsheeatclean so we can see you get to work on this challenge!

This challenge was designed to be something that you do in addition to your normal workout (which is hopefully one of our workout plans!). We have 4, 6, and 12 week workout plans for all fitness levels!

If this is too easy you can always double the number of push-ups or add in incline/decline push-ups. If regular push-ups are too hard, start out on your knees or even use a wall! This is a challenge for all fitness levels and you will be so proud of yourself after 30 days!

Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

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