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7:27 pm
December 30, 2008
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Rob
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This is for beginners who simply want to begin working the lower body by doing body weight squats.
The goal is 25 squats in a given day, in whatever number or combinations of sets you like.
5 sets of 5 squats
2 sets of 10 and 1 set of 5
1 set of 25
you can take your time with this one if you like, doing them 5 at a time during commercials, or during a break while at the office, or however you work them into your day.
Consider climbing the stairs at work for a flight or two, then finishing with a few squats before going back to the cubicle or office.
Your ultimate goal here is to build up your strength so that you can take on the next challenges like the 100 squat challenge or to add weight to your squat with dumbells, kettlebells, a barbell or even your kid!
Whenever you complete a day with 25 squats, enter the date and any thoughts or goals you have around it.
Ideally, you would want to do this challenge 3x a week
btw, GOYA stand for Get Off Your Ass
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12:43 am
January 6, 2009
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onesmartcookie
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| posts 21 |
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Jan. 5. Rob told me about this and I had to go online to see a video on how to do a squat so I would do it correctly with my body weight. But, then I was doing Wii Fit and there is a Rowing Squat so I did 25 of those. I will do 25 every day..
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http://onesmartcookiesjourney.blogspot.com/
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11:58 am
January 6, 2009
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Rob
Admin
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| posts 131 |
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Right on. I look forward to seeing your updates. I also look forward to you getting so strong that you have to add weight (ie: hold onto something like a dumbell)
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6:05 pm
January 6, 2009
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onesmartcookie
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| | Edmonton, Alberta | |
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| posts 21 |
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I almost forgot to squat today so I did. 25. Then, I went on the Wii Fit board and did .. 60! So, yes I'm a rowing squatter!  I am finding that the squats are hard on my knees until I get limbered up. Its the initial squatting and feeling my knees click. I should clarify that I'm not that old!  I'm paranoid about hurting my knees.
OSC
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http://onesmartcookiesjourney.blogspot.com/
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8:41 pm
January 7, 2009
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twaucoin
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| | Airdrie, AB | |
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| posts 9 |
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Post edited 8:54 pm – January 7, 2009 by twaucoin
I just posted 5 push-ups and now I get to post 10 squats! GOYA! I know it does not seem like much, but it is a start. At 5'3″ and 271 lbs it is a huge accomplishment for me! Thanks Rob for the inspiration!
Also, I intend to be doing 25 squats a day by my 38th birthday on January 20th.
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12:17 am
January 8, 2009
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onesmartcookie
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| | Edmonton, Alberta | |
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Yay! Way to go!
I just did 25 and now I'm going to sleep!
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http://onesmartcookiesjourney.blogspot.com/
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9:25 pm
January 8, 2009
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onesmartcookie
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| | Edmonton, Alberta | |
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| posts 21 |
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Jan. 8 — 90 Rowing Squats.
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http://onesmartcookiesjourney.blogspot.com/
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10:27 pm
January 8, 2009
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twaucoin
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| | Airdrie, AB | |
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| posts 9 |
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I pushed myself hard today and completed 25 squats! It was not easy but I know that it will get easier each day.
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11:21 pm
January 8, 2009
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onesmartcookie
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| | Edmonton, Alberta | |
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| posts 21 |
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You can do it, great work!
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http://onesmartcookiesjourney.blogspot.com/
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12:15 am
January 10, 2009
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Rob
Admin
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| posts 131 |
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onesmartcookie said:
Jan. 8 — 90 Rowing Squats.
You are a MACHINE Cookie!
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10:18 pm
January 11, 2009
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twaucoin
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| | Airdrie, AB | |
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Missed doing any squats yesterday but completed 25 tonight!
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1:36 pm
January 19, 2009
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Rob
Admin
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| posts 131 |
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It'll be fun to have you commit to the squats and pushups for 90 days along with the 12 week program and see what sort of results you get.
would you commit to doing the squats and pushups the entire time you're doing the eating course?
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12:19 pm
March 14, 2009
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onesmartcookie
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| | Edmonton, Alberta | |
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| posts 21 |
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Hey, the machine was in the shop for awhile but she's back now..
Here, I go! 75 and everything feels incredibly TIGHT. Owch.
OSC
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http://onesmartcookiesjourney.blogspot.com/
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Hey guys!
Count me in! I enjoy Squats and am pretty good but am a bit wayard. This challenge sounds perfect for me 
“Quads of Death” here we come lol!
Mike
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First day of the challenge done!
Sets were:
12, 8, 5 = 25
Yay:)
Looking forward to tomorrow. Best wishes to all,
Mike
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Had a bit of a crappy day exercise wise but got a bit done
Sets were:
12, 13 = 25
Mike
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No Workout yesterday as I was a bit worn out. Day before however was fantastic!
Sets were: 10, 10 and 5
Mike.
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Done
Making Progress
Mike
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Hello again,
Competed the 25:)
Mike.
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7:04 am
November 22, 2009
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everydayjoy
Member
| | Miami FL USA | |
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| posts 7 |
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I'm jumping in on this one too along with the 100 pushups/week! 25 squats/day.
I haven't weight trained for a few years now and want to build my strength back up. I'm 64 yrs old, 5'3.5″ and 230 lbs.
Great way to start week 1 of FLF. Thanks!!
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Rob Cooper, also known as the Former Fat Guy once weighed 475 pounds. Through a system of natural health, whole foods and a basic walking program of 20 minutes a day, lost nearly 300 pounds of fat over 2 and a half years. Weekly weight training added over 50 pounds of muscle and has lowered his body fat even further. He’s the author of How To Lose 10 Pounds a Month, Every Month, a free report given to subscribers of his natural health and weight loss newsletter as well as the transformational... 