31-Day Squat Challenge

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Seriously, time flies! I can't believe it's already time for a new challenge. It seems like yesterday I was writing the 30-Day Ab Challenge.

If you are advanced and this is too easy for you, you can double each day or add weights for an added challenge. If this is too difficult, cut the reps down and work your way up. This challenge is totally customizable based on your fitness level.

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!

Stay updated on all of our current fitness challenges here. Tag us on Instagram and use the hashtag #heandsheeatclean so we can follow along!

Fitness Tips & Workouts

You can find our 4, 6, and 12-week workout plans here.

Challenge Winners:

She Sweats 12-Week Transformation Challenge Winner

She Sweats New Year Challenge Winner - lost 27 lbs and 31"

She Sweats Summer Challenge WINNER #1

She Sweats Summer Challenge WINNER #2

Videos/Picture Tutorials:

6 Simple Ways to Add Cardio Bursts During Strength Training (Video)

Beach Body Bootcamp Workout (Video)

Body-Weight Squat (Video)

Pendulum Lunge (Video)

Plie Squat (Video)

Reverse Lunge (Video)

Star Jack (Video)

8 Moves You Can Do on the Beach {or Anywhere} to Scorch Calories

Donkey Kickbacks

Kneeling Straight Leg Extension Tap

Single Leg Split Squats

Skullcrushers

Stability Ball Roll-Ins

Walking Lunge with Rear Leg Extension

Y, T & I (shoulder exercise)

BODY IMAGE

Tips:

Positive Body Image Isn't Always Easy

Why You Should NOT Rely on the Scale OR Measurements!

Basic Supplements

Weight Loss Supplements

Sport & Energy Supplements (Part 1)

Should you Eat Before you Workout?
What to Eat Before (and After) a Workout!
Clean Protein Powders 101

Whey Protein Powders Reviewed

Vegan Protein Powders Reviewed

5 Simple Tips to Learn to Love Lifting Weights

Tips for Fitting in Time to Exercise while Managing a Family

Tips for Fitting in Your Workout After Work!

Tips for Fitting in Your Workout Before Work!

6 Simple Steps to Reach Your Fitness Goals
Optimal Heart Rate Zones

Guides:

Measure Your Body Fat At Home

Creating Your Workout Plan

At Home Workout Essentials

Essential Items for your Outdoor Workouts!

How to Choose the Right Sports Bra

How to Choose a Personal Trainer

A Newbies Guide to the Gym - Part 1

A Newbies Guide to the Gym - Part 2

A Newbies Guide to the Gym - Part 3

Runner's Resources:

She Sweats 6-Week Run Recovery

She Sweats 12-Week Run Builder

How to Extend the Life of Your Running and Athletic Shoes

Strength Training and Running: Why You Absolutely Should Do Both!

What to Eat Before & After Your Run! Plus, Is Carb Loading Necessary?

Cardio - Explained! Plus, Ways to Mix Up Your Cardio Routine!

FREE Running Apps You Need to Have On Your Phone

4-Mile, 10 Minute Pace Playlist

Motivation to Go the Extra Mile

5 Easy Ways to Prevent Running Injuries

Stretches You Must Do If You Are A Runner

The Banana SPRINT (Recipe)

6-Mile Motivator Running Playlist

Tips to Occupy an Older Child During Long Runs

Lacing Your Running Shoes For Fit and Function

The Workouts:

Routine Option #1:

Bis and Chest Workout (for her)

Upper Legs & Backside Routine (for her)

Tris and Back Workout (for her)

Shoulders, Abs & Calves (for her)

Routine Option #2:

Leg Day!

Chest & Tri Day!

Back & Bi Day!
Shoulders & Ab Day!

Cardio:

Beginner Cardio Treadmill Interval Workout (27 minutes)

Glute and Thigh Toning Treadmill Cardio Workout (35 minutes)

Lean Legs Elliptical Interval Cardio Workout (45 minutes)

Row Your Way to a Sexy You Rowing Interval Cardio (35 minutes)

Spin Your Way to Slim! Indoor Cycling/Spinning Interval Cardio (35 minutes)

Backside Trimmer Treadmill Interval Cardio Workout (40 minutes)
Cardio Commotion (30 minutes)

Triple Threat Cardio :: Elliptical, Stepmill, and Treadmill Workout (50 minutes)

"Take a Hike" Butt Blaster Workout (40 minutes)
Build + Shred Cardio Routine (33 minutes)
Incline Butt Buster Cardio Routine (30 minutes)

At-Home Heart Rate Blaster (30 minutes)

Calorie Burner Treadmill Interval Workout (28 minutes)

40-Minute Intense Calorie Blasting Cardio Routine (40 minutes)

Full Body/Cardio:
12-Minute Rise & Shine Workout

8 Moves You Can Do on the Beach to SCORCH Calories!

Beach Body Bootcamp Workout
Core Countdown Circuit

Outdoor Toning Circuit Workout
Star Spangled Sweat-Off

Labor Day Sizzle

The 10 Minute "Wake Up" Workout

Post Holiday Workout Circuit

10 Minute Cardio Circuit

Lunch Break Workout Circuit

Christmas Tree Circuit Workout
Gobble 'Til You Wobble Workout Circuit

Fall Inspired Outdoor Workout

Upper Body Routines:

Bis and Chest Workout (for her)

Tris and Back Workout (for her)

Shoulders, Abs & Calves (for her)

Chest & Tri Day!

Back & Bi Day!

Shoulders & Ab Day!

Jello Arms Workout Circuit
Right to Bear Arms

Lower Body Routines:

Great Glutes - Leg and Glutes Circuit Workout

Upper Legs & Backside Routine (for her)

Shoulders, Abs & Calves
Leg Day!

Spaghetti Legs Workout Circuit

She Sweats Killer Leg Day

Abs:
Combat Abs
Flat Belly Circuit

Shoulders, Abs & Calves

Whittle Your Waist with 5 Different Planks {plus 2 Cardio Planks}!

Misc:

Calorie Burning Date Night Ideas
Essential Items for your Day Hike

Monthly Challenges

PLAYLISTS

The Classes:

Pure Energy - Body Sculptor Atlanta

SkyRobics - Sky Zone Atlanta

Workout DVD's Reviewed (At-Home Options!):

Jillian Michaels: Banish Fat, Boost Metabolism

Physique 57

dancing with the stars :: Dance off the Pounds

Insanity

The Biggest Loser: The Workout - Boot Camp Video

Dance with Julianne - Just Dance

INSANITY Fast & Furious

The Biggest Loser: Power Sculpt

The Events:

Dirty Girl Mud Run

The Color Run Encore

The Olympia Expo

YOU CAN FIND OUR 4, 6, AND 12-WEEK WORKOUT PLANS HERE.

How to Do a Plie Squat - Video Tutorial

The Plie' Squat is hands-down one of our favorite exercises for toning your backside, quads, hamstrings, abductors and adductors. That's why we include it in almost all of our She Sweats Workout Plans, in one way, shape or form! It's all-in-one squat! It doesn't hurt that this borrowed dancer move will get you that much closer to your ideal you.

Watch the video:

Simple Takeaway Points from the Video:

1 - Chest Up

2 - Flat Back

3 - Knees and Toes Turned Back

4 - Knees Pressed Back as You Squat Down

5 - Squeeze Glutes and Thighs as You Return to a Standing Position

Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!