#zfgsc

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge - Schedule

In retrospect of this past month of February thru now. Here are all the squat workouts in order.

Day 1 - 50 Goblet Squats

Day 2 - 45 Minute Squat Ladder with a dumbbell

Day 3 - Wall Squats to Fatigue

Day 4 - 40 Squat and Forward Kicks

Day 5 - Slow Squats (count to 5 going down, count to 5 going up)

Day 6 - Rest Day

Day 7 - 30 Side Lunge Squats (each side)

Day 8 - 35 Squat + Knee Strike + High Jump

Day 9 - Pulse Squats - Down, hold, pulse 5 times, back up (AMRAP)

Day 10 - 45 Rocker Squats 

Day 11 - Rest Day

Day 12 - 45 Squats + Reverse Leg Lifts

Day 13 - 1 legged squat - 20 each side

Day 14 - 45 Sumo Squats + 30 second E. Honda air slap

Day 15 - Squat Down + lift up (deadlift AMRAP)

Day 16 - 30 Surfer Squats

Day 17 - Rest Day 

Day 18 - 40 Squat Thrusts (Looks like a burpee, but not)

Day 19 - 50 Freestyle (Favorite squat)

Day 20 - 40 Ski Jump Squats

Day 21 - 5 pistol squats (each leg) or (As Many Reps As Possible)

Day 22 - Rest Day. Or you are done. This challenge is over.

On behalf of fitlilzombiekiller and myself, thank you for participating in this challenge or if you want to start this challenge, tag myself or fitlilzombiekiller as well as zfgsc and we will gladly reblog your progress and update.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge - Day 22 (3/7)

Its a rest day... because you all need to rest those legs and thighs.

This challenge is almost at the end of the finish line. But we want to hear from you. Send us (myself and fitlilzombiekiller) a squat variation that we haven't done or you think that we should do or tag us in one of your posts and we will do them.

Thanks for participating in the challenge and hope to hear from you

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge Day 20 (3/5)

40 Ski jumps Squats Stand with your legs together, bend down for a squat, and as you go back up, jump from side to side as if you're going downhill on a slope. Try doing these in sets of 10 so you won't tire out easily.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge Day 18 (3/3)

40 Squat Thrusts

Looks like a burpee, except you’re not doing the push up and you’re not doing the jumping.

Go down for a squat, place your hands on the floor, bring your legs out for a plank position, bring them back in, and stand up. That’s one rep.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge Day 16 (3/1)

30 Surfer Squats Go down for a basic squat, jump up at a 90 degree angle and turn right. Go back down for a squat, jump up at 90 degree angle and turn. Make a full circle, that's 1 rep.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge Day 14 (2/27)

45 Sumo Squats + E. Honda air slaps

Spread your legs apart like a sumo wrestler, go down for a squat, hold it for 30 seconds and slap the air.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge - Day 12 (2/25)

45 Squats + Reverse Leg Lifts

Go down for your basic squat, come up, and reverse right leg kick, go back down for the squat, come up, and reverse left leg kick. That counts as one rep.

Additional would be the reverse leg kicks and then forward kicks.

[milliondollargeek1]

Zombie Fit Geek's Squat Challenge Day 10 (2/23)

45 Rocker Squats

Today you will be working your heels.

Go down for a basic squat, stay down, lift your heel, and then your toes. Get up, go back down for the squat, lift your toes, then your heels.

Add more weight if you wish by bringing the dumbbells into this and extending them outward as you raise your toes and heels.