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Squat Until You Drop with Our Spring Squat Challenge




Get fit and have fun with our Spring Squat challenge! Not a big fan of squats? What about for a chance to win free personal training! Join our Spring Squat challenge between April 18 and May 15 to increase your way to a stronger back, core, legs and a free personal training session! All you have to do is complete the day's challenge based on the required squat type and total reps.


HOW TO PLAY:

• Check the Spring Squat Challenge calendar (below) that lists each day's squat type and number of reps you need to do. 


Click to view full screen:
SQUAT CHALLENGE CALENDAR

• Complete that day's challenge in front of a Wellness Center Staff member for a ticket to enter the prize drawing. Write your name (neatly please!) on the back of the ticket. One daily entry per day. 

• If you are using the SAY Mobile App to keep track of your squats, please select Squats as the workout type and state the duration it took you to complete each day's challenge. Please note, recording your workouts in the mobile app is for personal tracking only. It does not determine winners.

• At the end of the challenge, on May 16, three winners will be selected to win one (45-minute) personal training session. Members do not need to be present to win.

TYPES OF SQUATS:

 

Bodyweight Squat

Bodyweight Squat

Stand with feet slightly wider than hip-width apart, with toes turned slightly outward. Brace abdominal muscles to engage core. Inhale and initiate the movement by hinging at the hips first, then bend knees to lower into a squat position until 1) thighs are parallel or almost parallel with the floor, 2) heels begin to lift off the floor, or 3) torso starts to round or flex forward. (Ideally, in the lowest position, the torso and shin bone should be parallel to each other.) Exhale and press into the mid-foot to straighten legs to stand, hips and torso rising at the same time


 

 

Bodyweight Squat

Backwards Lunge

Start by standing straight and bracing your core muscles. Then take a giant step backwards with your left foot. Bend your right knee until it’s at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position.





 

 

Bodyweight Squat

Jump Squat

Stand with your feet shoulder-width apart with a slight bend in your knees. Maintain a neutral spine, and begin to bend your hips and knees, while maintaining a fairly vertical shin position. Lower until your legs are in a quarter squat position or slightly above parallel. As you lower down into your squat, allow your hands to travel behind your body. Your shin angle and torso angle should remain relatively the same. Begin your upward movement by explosively pushing through the ground to jump into the air. As you straighten your legs, simultaneously swing your arms forward. At the top of your jump, your arms should be above your head with your upper arms in line with your ears, and your legs should be straight. Land softly from your jump on the balls of your feet, and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.

 

Bodyweight Squat

Lateral Squat 

Start with your feet wider than your hips and your knees and toes pointing forward. Shift your weight into your right heel, push your hips back, and bend that knee while leaving your left leg straight. Try to get your thigh parallel to the floor. You can bring your arms in front of you as a counter balance or clasp them at your chest. Then, drive through your right foot to reverse the movement. Pause at the top to squeeze your glutes and stretch the front of your hips forward.

Questions? Contact:


VALERIA TENREIRO

Sr. Health and Wellness Director
SUMMIT AREA YMCA

valeria.tenreiro@thesay.org

(908)273-3330 Ext. 1137

 

SUMMIT AREA YMCA

BERKELEY HEIGHTS YMCA | SUMMIT YMCA | THE LEARNING CIRCLE YMCA

In 1886, we were founded as the Young Men's Christian Association, but today, we are The Y. An association that values, and is made stronger by, its diverse people. We stand for youth development, healthy living and social responsibility — For a better us. We are committed to creating equal opportunity for all regardless of gender, age, disability, income, ethnicity, sexual orientation or religious affiliation. We strive to create a welcoming and inclusive culture in which our four core values — responsibility, honesty, caring and respect — are integral to everyday operations.

Each year, as one of the area’s leading 501(c)3 charitable organizations, the Summit Area YMCA serves more than 15,000 individuals with our free and fee-based programs and services in an area spanning the New Jersey communities of Berkeley Heights, Gillette, Millburn, New Providence, Short Hills, Springfield, Stirling and Summit. Our history is rooted in working side-by-side with our neighbors to ensure that everyone has the opportunity to learn, grow and thrive. Through the generosity of our members, donors, and partners, we are able to offer financial assistance for our programs and services to those in need.