Скачать или смотреть 7 day squat challenge day 7

Congrats on Completing the 7-Day Squat Challenge! 💪 Let's Keep Building Momentum*
You've just taken a huge step toward stronger legs—and that's smarter than you might think. Strong legs aren't just about mobility; they're one of the strongest predictors of *longevity* and lower all-cause mortality.
Science backs this up big time: A massive meta-analysis of nearly 2 million people found that greater lower-body muscular strength is linked to significantly reduced risk of death from any cause. Higher leg strength also supports better functional mobility, balance (reducing fall risk), and even preserved **cognitive function**—with studies showing it may help protect against dementia and slower brain aging.
As we age (especially after 50), sarcopenia—the progressive loss of muscle mass and strength—kicks in faster. But the great news? It can be *slowed, halted, or even reversed* with consistent strength training. We're here to help you build that leg (and core) strength, keep you steady on your feet, avoid debilitating falls (like hip fractures), and stay independent well into your golden years.
No gym membership required (though it's a great accountability tool if you want one)! We'll be rolling out more simple leg and core workouts before the end of the year—all doable at home.
In the meantime, jump into our *7-Day Push-Up Challenge* (with variations for everyone, including no-floor options), and then gear up for the fun **12 Days of Christmas Workout Challenge**. These will give you tons of home-friendly options to keep progressing.
*Easy Ongoing Squat Routine to Keep the Gains Coming*
You don't need to squat every day—consistency is key. Aim for *5 days per week* (any 5 that fit your schedule). Add it to your "Get Sh*t Done" list until it becomes a habit!
Every month, test your *1-rep max* (one all-out set of deep squats—think sitting back into a chair and standing up).
Long-term goal: Build up to *100 deep squats* in one set. It might feel far off now, but steady progress will get you there—and that's worlds better than staying where you are.
*Weekly Structure* (based on your latest 1-rep max from the challenge):
**Day 1**: 10% of max × 10 sets (20-sec rests)
**Day 2**: 50% of max × 2 sets (30-sec rests)
**Day 3**: 25% of max × 5 sets (20-sec rests)
**Day 4**: 75% of max × 2 sets (30-sec rests)
**Day 5**: 20% of max × 8 sets (20-sec rests)
**Days 6 & 7**: Rest (or shift days as needed)
Stick with this for a month using your current max, then re-test—you'll crush your previous numbers and keep climbing!
You've got this—stronger legs today mean a stronger tomorrow. Let's go! 🚀