ChaChaVaVoom
by on August 8, 2013
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Welcome to the 420nurses WORKOUT SQUAT CHALLENGE- INVITING EVERYONE TO JOIN US Smile

JOIN US : SEPTEMBER 1, 2013

Feel free to follow us LIVE or at your own time Smile - We will be posting the videos on this blog page until were done Smile =

WHAT IS THE SQUAT CHALLENGE?

The 30 day squat challenge is exactly what the title implies: one month (30 days, no using short months!) of nothing but squats. Of course, you can do the 30 day challenge along with other exercises, but the purpose of the routine is to tone your legs, booty and lower body while you strive to reach an increasingly difficult goal. The 420Nurses believes in motivation - No excuses for a better tomorrow- TODAY starts with us and this challenge is a body endurance and self discipline of your body - More videos will be available for you all and know it will change your life for the better Smile


- After all, weight loss and strengthening is great, but the satisfaction of completing a challenge makes it even more worthwhile.

Please stay Tuned for more upcoming fun videos you may watch LIVE on the CHAT or at your own time by watching our online videos Smile - http://420nurses.com/chat/index/

PRE WORKOUT DAY 1

DAY 1-


DAY 2-


DAY 3-


DAY 4- - REST The day after each rest-day, you should add 10 more reps than the last day you did your squats.


DAY 5-

DAY 6-

DAY 7-


DAY 8- REST DAY -


DAY 9- -

DAY 10- -

DAY 11- -

DAY 12 - -

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18

Day 19

Day 20

Day 21

Day 22-

Day 23

Day 24

Day 25

Day 26

Day 27

Day 28

Day 29

Day 30- At the end of 30 days, you should be doing approximately 250 squats.


PLEASE CONTINUE CHECKING BACK FOR UPDATES Smile
CHALLENGE BEGINS TUESDAY OCTOBER 1, 2013

-Every Day or Night on LIVE CHAT
http://420nurses.com/chat/




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..........................................................

I found this info online helpful info on saludify.com ..

reads But why do squats? Wouldn’t it be more beneficial to go out and jog for a few miles?

According to Dr. Mercola’s Peak Fitness, squats are not an exercise which should be ignored. In fact, squats are one of the best functional exercises out there, promoting balance, mobility, fat burning, and body-wide muscle development. A complete workout in a simple movement.

Dr. Mercola explains functional exercises are the ones that help you perform real-life activities, and squats are one of the natural movements people have been doing since they could walk upright.

Squats are the perfect exercise to shape your buttocks and legs as well. They also help with abdominals and lower back muscles. So if you want to be fit and lean, squats are the way to go!

Doing squats helps increase your muscle mass (the more muscle you develop, the more fat you burn), which can help the body burn 50-70 more calories a day. So gaining 10 pounds of muscle through functional exercises like squats will help the body burn 500-700 additional calories.

Because you are building muscle, make sure you consume protein before and after your workout. Follow these nutritional guides.

How to do the 30 day squat challenge

The squat challenge is simple to explain:

On day one, do 50 squats consecutively. After that, each day you do squats, increase the number of repetitions by 5 and then rest (do NO leg exercises) every fourth day. The day after each rest-day, you should add 5 more reps than the last day you did your squats. At the end of 30 days, you should be doing approximately 250 squats.

But why do squats? Wouldn’t it be more beneficial to go out and jog for a few miles?

According to Dr. Mercola’s Peak Fitness, squats are not an exercise which should be ignored. In fact, squats are one of the best functional exercises out there, promoting balance, mobility, fat burning, and body-wide muscle development. A complete workout in a simple movement.

Dr. Mercola explains functional exercises are the ones that help you perform real-life activities, and squats are one of the natural movements people have been doing since they could walk upright.

Squats are the perfect exercise to shape your buttocks and legs as well. They also help with abdominals and lower back muscles. So if you want to be fit and lean, squats are the way to go!

Doing squats helps increase your muscle mass (the more muscle you develop, the more fat you burn), which can help the body burn 50-70 more calories a day. So gaining 10 pounds of muscle through functional exercises like squats will help the body burn 500-700 additional calories.

Because you are building muscle, make sure you consume protein before and after your workout. Follow these nutritional guides.
How to properly do the 30 day squat challenge

Take a picture of your legs and glutes on day one, so you can compare your progress.
30 day squat challenge

To reap all the benefits of the 30 day squat challenge, you must keep perfect form, as pictured here. The lower you go, the better but don’t force it. (Shutterstock)

While the principle behind the 30 day squat challenge is very simple, the way you chose to do the squats involved might not be.

Keep in mind that you can hurt yourself doing squats if you do not adopt the proper form and you do not follow nutritional and warm up guidelines. You may also be wasting your time with the repetitions, if you don’t know what you are doing.

The risks associated with performing squat exercises improperly include knee damage (strains or sprains), lower back strain (very painful and debilitating), stress fractures on the lower back and shins, herniated discs and muscle tears.

For the perfect squat, Bodybuilding.com recommends taking a wide stance.

Even though squatting is usually more narrow, for the purpose of muscle strengthening, a wide squat—with your feet wider than shoulder-width apart—is ideal. Not only will this stance work the same muscles as a narrower one, it will work the glutes and the quadriceps without putting undue stress on the knees.

Try your squat with wide and narrow stance and feel which muscles you are working the most with each variation. You can choose the one that feels best for you or do a combination of both. If you feel too much pressure on your back or knees, modify form.

The basic steps for performing a squat with the lowest risk of injury are:

• Warm up and stretch before exercising. Stretch afterwards as well.
• Assume the stance you wish to do your squats in (wide or narrow or combined).
• Keep your back straight and your knees centered over your feet.
• Go down as if you wanted to touch your heels with your glutes, pushing your glutes out.
• Bend down with the knees, hips and ankles until your thighs are at a 90 degree angle to your calves. If your knees go further than your feet, you are doing it wrong and might hurt yourself.
• Keep your back straight but leaning forward while your head is aligned with your back and you look straight forward (not up or down to the floor).
• Breathe in as you lower your body and out as you return to a standing position.
• Do not rush it. It is better to do it properly than fast.

You can do all repetitions at once, or break it down into sets of 12 or 15 reps, rest for a minute and then continue until you reach the goal of the day.

Once you have perfected the squat form, you can work through the 30 day squat challenge.

Remember to mix the squats in with a regular workout routine and a healthy diet, especially if you are trying to lose weight during the process.

Found this info on- saludify.com/30-day-squat-challenge-risks-benefits/



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Our first attempt:
PRE WORKOUT DAY 1 http://420nurses.com/video/1088/pre-30-day-squat-challenge/


Due to physical injury we paused our workout for a few days, However we have decided to start from the beginning to fully accept the challenge in 30 days beggining Oct 1st Today Tuesday @8:00Pm we will do our first 50 Squats followed by a nice yoga video hosted all Live and Recorded for your viewing pleasure on LIve chat and on 420nurses.com/Videos


DAY 1- http://420nurses.com/video/1090/50-squats-30day-squat-challenge-with-2-420models/
WOke up @ 7am and started my day with a nice wake and bake and then making our first video of this blog Smile - Made sure we Warm up and stretch before exercising. Stretch afterwards as well. See you tomorrow ona mission for DAY #2 SQUAT CHALLENGE Smile -


DAY 2- Another 50 Squats - Follow along Smile WATCH FOLLOW AND SHARE
http://420nurses.com/video/1092/day-2squat-challenge-nurse-chacha-n-summer/


DAY 3- Another 50 Squats - Click here to watch the video
http://420nurses.com/video/1103/squat-challenge-day-3-50-squats/


DAY 4- - REST The day after each rest-day, you should add 10 more reps than the last day you did your squats.


DAY 5- 60 Squats - Click here to watch the video ... http://420nurses.com/video/1105/day-5-60-squats/


DAY 6- 65 Squats - Click here to watch the video... http://420nurses.com/video/1108/get-your-booty-in-shape-day-six-65/

DAY 7- 70 Squats - Click here to watch the video... http://420nurses.com/video/1109/lets-do-70-squats-in-less-then-2-minutes/


DAY 8- REST DAY -


DAY 9- - 80 Squats - Click here to watch the video... http://420nurses.com/video/1110/3-girls-doing-day-9-80squats-challenge/

DAY 10- - 85 Squats - Click here to watch the video...http://420nurses.com/video/1123/girls-in-bikini-doing-squats-day-ten-85-squats/

DAY 11- - 90 Squats - Click here to watch the video... We had to stop here.. continue back to the top Smile
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ChaChaVaVoom
thank you PT <img src="http://420nurses.com/file/pic/emoticon/default/smile.png" alt="Smile" title="Smile" title="v_middle" /> We will start today - we are ready<img src="http://420nurses.com/file/pic/emoticon/default/smile.png" alt="Smile" title="Smile" title="v_middle" />
Like October 1, 2013
Wickid
Ohmygosh yay! im just in time!!!
Like October 1, 2013
GHOSTHANDZ
When we're done, let's bounce quarters off that ass! I'm in!
Like October 2, 2013
PT420
you read my mind, hahaha
Like October 3, 2013