Happy October 1! The decorative pumpkins have made their way to our front porch and I baked my first pumpkin baked good of the season this morning – pumpkin muffins with pecans and chopped dates. They were delicious so I’m planning to share the recipe after I try them again with some small modifications.
I’m extra excited about October this year because I’m making it SQUATober over on Instagram. I’m hosting a 30-day squat challenge where participants will complete 2,000 squats in the month of October. Personally, I love squatting and can’t think of a better challenge! 🙂
2,000 SQUATOBER CHALLENGE
Here are the guidelines:
- Follow me on Instagram at @jen_pbrunner.
- Do 66 squats every day between October 2 and October 30.
- Do 86 squats on Halloween, October 31, to complete the challenge. This will bring you to 2,000 on the dot!
- You can air squat, jump squat, split squat, single leg squat, back squat, goblet squat, plie squat…WHATEVER! Just get them done!
- You can break the squats into sets throughout the day. Example: do 22 in the morning, 22 at lunch and 22 in the evening.
- Use the hashtag #2000squatober and tag me in your posts and stories.
- Recruit a friend to help keep you accountable or make it an office or family challenge.
- Everyone who completes the challenge is eligible to receive a FREE e-book featuring 10 of my favorite leg workouts.
The challenge begins over on Instagram on Monday, October 2. I hope you’ll join us. If you’re not on Instagram, feel free to make it a personal challenge and do it on your own!
YAY SQUATS!
OCTOBER 2017 WORKOUT PLAYLIST
I’ve got over THREE hours of workout tunes to push you through your October squats, runs and gym workouts!
And here is the clickable link that will take you to the playlist on Spotify to follow there. I’m now posting one big workout playlist monthly that features over three hours of music but if you’re looking for more variety, I publicly share all of my strength and yoga class playlists as well and I typically make at least 3-5 every week!
Hi Jen! What are some good form cues for a basic air squat to keep in mind as we embark on Squatober? I’ve seen so much conflicting info about knee position, and I am always so worried I’m going to hurt myself!
Hi Carolyn! Great question…here is what I’m forever cuing to my strength classes about squatting!
1) Set up: feet hips distance apart or a heel toe wider. Toes can point straight ahead or slightly out.
2) Sit down and back like there was a chair behind you that you were going to sit on.
3) Keep weight in your heels, you should even be able to lift up your big toes, especially at the bottom of the squat.
3) Keep your chest lifted.
4) Keep your core engaged, especially at the bottom of the squat.
5) Squat range of motion depends on the person. For some above parallel, for some at parallel, for some below parallel. Will depend on your flexibility and form. When you feel your form break down, back off the depth a bit.
6) Keep knees tracking over the toes and don’t let them collapse in.
7) Keep gaze out in front of you and not up at the ceiling or down at the floor.
8) Squeeze your butt to stand up.
9) Stand all the way up at the top of the squat and open your hips (but don’t “push” them forward).
I hope that helps!
I’m excited to participate in your squatober challenge this month, it sounds like it’ll be a lot of fun!
So glad to have you on board! 🙂
Can we still be eligible for the e-book if we don’t have an instagram account, so we can’t do check-ins?
Yes, of course!
WOOHOO!! Music! Love your music!