You can go from flab to fab if you just start moving.  Go to a full length mirror, get naked, that’s right no one is looking but you.  Stop hesitating.  I know your eyes are closed.  Open them and admire your body!  Look at the things you like about yourself.  Smile and say not bad.  There you go, now that wasn’t too hard.  Now, look at the parts of your body want to change.  Do you have a slight muffin top?  Or perhaps, your thighs are touching just a little.

You can have the body you desire without going to the gym.  Let’s challenge each other to get fit.  Everyone is at a different level when it comes to exercise.  Some of us are beginners, some intermediate and others are advanced. But we have something we can all do.  I have taken a couple of challenges I am trying from different groups like Black Women Do Workout.  Let’s challenge each other to complete one abs and one lunge challenge for the next 30 days and share our results!

Warm up before you begin!  Walk in place and move your arms.  Let’s get started!

“SQUAT IT LIKE IT’S HOT!” CHALLENGE!

The Squat Challenge that will help you understand the benefits for a powerful way to boost your overall fitness and get some serious results—fast!!!

This exercise should be a part of everyone’s routine! It is easy to do, requires no equipment, and can be done just about anywhere! More importantly, although squats are often regarded as “leg and butt” exercises, they actually offer benefits throughout your entire body, including deep within your core…

The Top 4 Body Benefits of Squats

1. Builds Muscle in Your Entire Body Not Just Legs and Butt. Squats help build your leg muscles (including your quadriceps, hamstrings, and calves), but you also produce growth of cells in other parts of the body which promotes body-wide muscle building.

2. Build A Better Butt! Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for lifting and tightening your behind, abs, and, of course, your legs.

3. Burn More Fat One of the most time-efficient ways to burn more calories is actually to gain more muscle so why not gain it where you want it! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.

4. Help with Waste Removal Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.

1. The 50 squats and lunges must be completed every day and should be done in a row resting on Sunday. You just cannot do 5 one hour 5 another hour etc. and break them up.

2. If you miss doing your squats one day, you can make it up the following day. However, you cannot do your squats in advance. For example, you cannot do tomorrows squats today so that you can take tomorrow off. Missing a day should be a rare if not nonexistent occurrence.

3. If you do squats as part of your daily workout or WOD, they can count towards the daily 50. *Strive for Integrity. There will be no one watching over you or telling you to get them done. It will be up to you to be accountable for yourself.