Join us September 1-21, 2020 – Free 21 Day Exercise Challenge! It’s time to Step it Up and work those buns.
How Can I Join?
1. Download this month’s printable Challenge Calendar below. Each day, you’ll have a step goal and a squat goal. Record the number of steps and squats you’ve done each day to keep track of your progress.
- Walking, jogging, running… it’s up to you to decide how to get your steps in.
- You’ll need a fitness tracker, pedometer, or a mobile app that tracks your steps.
- Take a REST day whenever YOU need to. Work at your own pace.
- Eating Habits: We suggest that you cut out as much processed food as possible and eat lots of healthy food during this challenge because you can’t out-exercise an unhealthy diet. This book can help with that.
- How to Squat: I’ve posted videos further down in this post to show you how to do a squat properly and how to modify the move to make it easier.
- Bad Weather: If weather or time is a challenge, consider using walking videos on Youtube, like Keaira LaShae’s 5 Mile Walk, or Leslie Samson’s walking workout DVDs.
2. Check-in every night on Facebook or Instagram for accountability! The check-in post will be posted at approximately 6:30 pm EST each day on both platforms.
3. We want to see your progress. Post your workout selfies with the challenge hashtag: #BWLW21, and we just might feature you in an Instagram or Facebook story.
*We want you to work at your own pace and do what is comfortable for your fitness level. If you don’t achieve 10,000 steps a day, that’s fine. This isn’t a competition, and it’s not about perfection. It’s about challenging yourself to do the work. If all you can do is 15 minutes of walking, then let that be your starting point. If you are used to running several miles a day, keep it up! No judgment. Just do your best for 21 days.
Note: If you CAN’T do squats, don’t. Omit that part of the challenge and focus the step goal instead (or a form of exercise that is appropriate for you). If you’re dealing with a recent or acute injury, back problems, knee problems or have any physical issues that limit your ability to do squats or to exercise in general, this may not be the challenge for you. Talk with your doctor for guidance on exercise.
Click here for the September Calendar.
Leave a comment below and tell us why you are committed to completing this month’s challenge.
Track your steps**
Squat Videos
How To for Beginners
Modifying Squats
If you can’t do squats, wall sits may be an easier option.
Tired of plain old squats? Try these variations.
Disclaimer* Before starting any exercise program, please consult with your doctor. We cannot be held responsible for any injuries resulting from attempting this exercise routine. If you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain, you should speak with a professional trainer about what workouts would be best for you. Do not attempt if you have current injuries, past surgeries or other physical issues/health issues that could be affected by exercise. Do not attempt if you are pregnant or could become pregnant. Don’t forget to stretch before and after working out to avoid injuries. If you feel pain or severe discomfort, STOP.
**This post includes affiliate links. That means that is you make a purchase, we receive a small part of the purchase price. It’s one of the ways we keep the lights on.
Jo Oliver says
My daughter and I will be joining this challenge. Along with our 100 days of consistent exercise at the gym.
Janice Broomes-Stowe says
Because I HATE SQUATS, I’ll commit to it to try and like it!😊
Donna says
I will be joining this challenge to get my booty right and tight! Also, a great way to tone my legs.
Janice Carter says
First challenge for me too. I’m in
Rhonda says
I really need to lose some weight because of my knees
Sabeanna says
I am committed to finishing this challenge covid-19 I gained weight and I’m going to get it off and get back into shape
Felicia McKellar says
If it’s going to help me lose weight I’m definitely gonna try it.
Pamela Adgerson says
First challenge for me but I have been trying to get my health on track. Having thyroid issues and losing weight was not happening for years. Now, I want my sexy healthy back!
Jacinda says
I’m IN!
Jackie says
How many squats?
Lola says
My birthday challenge! Let’s do this!
Teneshia says
I am committed to this challenge because quarantine has not been good to me. I had sleeve surgery in 2018 and lost about 70lbs. But I’ve gain about 15lbs back, due to quarantine eating and lack of exercise.
Nannette says
I am committed to this because I am trying to lose my last 20 lbs. I recently just lost 150 lbs. and it is getting hard. Losing a little motivation hoping this will help.
stella says
Am in
Pamela Bellamy says
I’m in, I need to vary my routine.
Sharon H says
I am so in. I have slacked off since I have been home. I have to get this weight off and switch up my exercise routine.
Sandra says
Am in . Looking forward to it along side cutting out junk and processed foods.
KJ says
Accepting the challenge to better myself and determine to show myself results
Monique Simmons says
I’m Ready!!! Got my coworkers onboard so we can encourage each other!!!!!
NADIA says
2020 has been a very challenging year so far. So why not challenging myself again for a better me?
Alicia says
I will be joining this challenge because I want to tone my thighs and abdominal area. I am committed to this challenge because I am very unhappy with the extra weight and it is time to be consist with doing something about it.
Sade says
I’m down 30 lbs and still have ways to go. I am doing the challenge to add some activity back into my routine and tone. I believe the no pressure element is perfect because I’ve always hated squats lol. But this should be fun!
Tracey says
In November I was pre-diabetic and had slightly elevated blood pressure. I’ve since lost 40 lbs, and lowered my a1c and bp. My goal is to lose 10 more lbs and tone up. I NEED this challenge to keep myself motivated and accountable.
Talisha St. John says
I’m excited to be part of this challenge as sisters. I’m also doing this to stay the course of being healthy and active on a daily.
CASSIE says
I am starting this challenge as of Sept 2nd simply because I just came across it today.
I am sitting around gaining more and more weight and I know this is not the right thing to do . I am committed to do this 21 day challenge to challenge myself to be the person I need to be health and weight wise
Tebo says
I am going to challenge myself,m in.
Chidera stephaine says
I will start this challenge tomorrow… Because I just saw it this evening… I am so happy to join the challenge… Because I strongly believe that I will see the result 😊 😊 😊