Hey there, dear community!
Are you ready to shake things up before the holiday season?
I've got an exciting challenge for you that will get you energised, stronger, and feeling great - all in just a few minutes a day!
To Sign up for this challenge, fill up the sign up form below
What's the Challenge?
Starting December 1st, we're kicking off a 21-day squat challenge that will take us right up to the festive season. It's the perfect way to stay active and healthy before we dive into the holiday celebrations.
Why Squats?
Squats are a fantastic full-body exercise that offer a ton of benefits:
Strength Building: They target your legs, core, and back, giving you overall body strength.
Flexibility: Improve your hip and knee mobility.
Calorie Burning: A great way to boost your metabolism.
Better Posture: Strengthen those muscles that keep you standing tall.
Pain Relief: Can help alleviate discomfort from prolonged sitting.
Mood Booster: Get those feel-good endorphins flowing!
“You don't need hours of intense workouts or complicated fitness regimens to get stronger, healthier, and more confident.”
Who Can Join?
This challenge is great for most people, regardless of your fitness level. Whether you're a beginner or a fitness enthusiast, you can adapt the challenge to suit your needs.
However, if you have knee injuries or other health concerns, please consult with your doctor before starting. Don't worry, though - I've got alternatives for you!
Proper Squat Form
To get the most out of your squats and protect your knees:
Stand with feet shoulder-width apart
Keep your chest up and core engaged
Lower your body as if sitting back into a chair
Keep your knees in line with your toes (don't let them cave in)
Go as low as comfortable, ideally until your thighs are parallel to the ground
Push through your heels to stand back up
Alternatives for Knee Issues
If traditional squats are tough on your knees, try these:
Wall Sits: Lean against a wall and slide down into a seated position.
Chair Squats: Use a chair for support as you lower yourself.
Step-Ups: Use a sturdy step or platform to step up and down.
"It's not about perfection, but about consistency"
The Squat Challenge
This challenge is very straightforward:
you’ll be doing 50 squats every day for 21 days, with Saturdays as rest days.
That adds up to a total of 900 squats by the end of the challenge, giving you strong and healthy legs, glutes, and knees. It’s amazing what just a little daily commitment can do for your body!
Option 1: Power Through
Complete all 50 squats at once
Perfect for morning motivation or post-work energy boost
Option 2: Break It Down
If 50 squats feels like too much to tackle at once, feel free to break them up throughout your day.
For example: 10 squats x 5 times throughout the day, when you wait for a bus or a coffee
Ideal for busy schedules and beginners
Set reminders: 8 AM, 10 AM, 12 PM, 2 PM, and 4 PM
Option 3: Add on to it
If you find that 50 squats is too easy, you can add a jump to each squat for an extra challenge!
Just remember to be extra cautious with your knees:
keep them aligned with your toes
land softly to avoid any strain
"Stay committed to your body, and you'll start seeing the benefits fast!"
The Goal of The Mana Pura Wellness Challenges
Traditional fitness methods like retreats and gym memberships can be tough to commit to, especially for busy professionals and working parents. That's why we design accessible, time-efficient challenges that transform your health through small, consistent daily rituals. Our goal is to make wellness simple, accessible, and sustainable for everyone. These challenges show that meaningful change is possible with just a little daily effort.
Just a few minutes of dedicated movement each day can create profound changes in your body and mindset. These short, focused challenges are designed to fight procrastination, boost your energy, and help you feel great about yourself without overwhelming your already busy schedule.
It's not about perfection, but about consistent, small actions that compound over time to create meaningful change. So let’s embrace these small rituals together and support each other on the journey to better health!
Are You In?
This challenge is all about feeling good, getting stronger, and setting a positive tone for the holiday season. It's a chance to take a break from your daily routine, stretch your body, and invest in your health.
So, what do you say? Are you ready to squat your way to a stronger, more energised you this December? Let's do this together!
Drop a comment below if you're joining, and let's motivate each other through this 21-day journey!
Our other challenges and rituals:
30-Day Plank Challenge: Ready to build strong Body & Mind?https://www.themanapura.com/post/30-day-plank-challenge
3 Meditation Techniques for Beginners
Healthy recipes you might enjoy during this challenge:
Fall Harvest: Pumpkin Quinoa Salad with Pomegranate & Arugula
Dates Energy Balls Recipe: Healthy Snack for Energy Boost
Warm Beluga Lentil Salad: A Nutrient-Rich Easy Dinner Recipe
Beetroot Hummus: Delicious Way How to Incorporate Beetroots into Your Diet
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