Lower Body Weighted Squat Challenge!

Fastest way to stronger, more toned legs and glutes in my opinion? This lower body series right here! Perform this circuit 3x/wk for one month and I guarantee you’ll see change!

I learned this 12 years ago (woah 😳) from a trainer friend when I worked at Allstar Fitness in West Seattle in high school. It’s a perfect circuit to add into any full body routine or on its own if you’re short on time. *please do not follow my lead on the part where I don’t properly rack my weights with clamps. I swear I know what I’m doing over here 😂 but in all seriousness, safety first otherwise you might be featured in the next epic fail workout compilations on Youtube.

Perform this circuit with minimal breaks while maintaining proper squat, lunge and burpee form. Once you’ve done this routine for a week, there are two ways to challenge yourself: either add more weight to your squats on the bar or increase the # of reps to 12 and so on as squatting starts getting easier week after week.

Warmup (bar only) squats x10
20 lunge jumps
Weighted squats (add desired weight. I used two 10lb plates) x10
10 burpees
Weighted squats x10
20 lunge jumps



This year we’re changing things up a bit. Gotta keep you people on your toes - literally! This challenge is all about that lower body burn. Winter sports will be here before we know it and there’s no better time to throw these strengthening exercises into the mix! All movements can be taken as slowly and with as many breaks as needed. The number of reps just has to be completed in a given day. If you’re a regular client of Wellness By Little’s, you have no excuse! All reps are to be completed in one go with quick rest 15 second rest periods… if you absolutely need them.

Be sure to stay tuned into Wellness By Little for reminders & inspo plus share your success using hashtag #WBLlowerbodyburn!

And please, please, please review proper technique below for each movement and consult your doctor prior to starting any new exercise program.

3 movements. 3 weeks. You can do this!

Week One Wednesday Nov 1 - Wednesday Nov 7
November 1 BASELINE TEST WALL SIT (Hold your longest wall sit. Record your time.)
November 2 Squat hops x 30
November 3 Squat hops x 50
November 4 Squat hops x 70
November 5 Squat hops x 90
November 6 Squat hops x 100

Week Two Wednesday Nov 7 - Wednesday Nov 13
November 7 Wall sit 90 seconds
November 8 Wall sit 90 seconds
November 9 Wall sit 2:00 minutes
November 10 Wall sit 3:00 minutes
November 11 Wall sit 4:00 minutes
November 12 Wall sit 5:00 minutes
November 13 Wall sit 5:00 minutes

Week Three Wednesday Nov 14- Nov 21
November 14 Lunge jumps x40
November 15 Lunge jumps x50
November 16 Lunge jumps x60
November 17 Lunge jumps x70
November 18 Lunge jumps x80
November 19 Lunge jumps x90
November 20 Lunge jumps x100


Alignment & Posture Considerations:
Sit to 90 degrees
Knees don't come over toes
Weight in your heels
Knees track in line with toes
Low back firmly presses into wall by tucking the tailbone under (posteriorly tilt the pelvis)


Alignment, Posture & Modifications:
Stand tall
Feet turn out to 11 o’clock and 1 o’clock
Knees point out
Brace your core
Weight shifts into heels as rear lowers down to 90 degrees
Push down on the floor to jump up
Land softly with micro-bend in knees
MODIFY: Squats with no hop


Alignment, Posture & Modifications:
Begin with feet 3-4ft apart
Lengthen crown of the head towards the ceiling
Place weight in heel of front foot
Knee tracks straight in alignment with big toe
Back heel turns up towards the ceiling
Back knee points straight down towards the ground
Both feet take off and land at the same time
Land softly
MODIFY: Reverse lunge without the hop

STARTS OCT 1: Autumn #WBLdoesabootygood Squat Challenge!

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It's that time a year again. Summer is over and it's time to start sippin' our PSL's and binge watching Stranger Things but not without showing a little love to our booty's. 
Challenge start Oct 1 and ends on Halloween. We're throwing in some curveballs into this years challenge so prepare for more than just squats! This challenge is perfect for anyone wanting to building strength and stamina in their legs (shoutout to all the snow bunnies) and is suitable for all fitness levels. Each day there is a designated number of squats to be performed and you can do them all at once or break them into mini circuits throughout the day - do what works best for you. 

Show us those beautiful squats by tagging us @wellnessbylittle and sharing your progress with the community using #WBLdoesabootygood. 

MODIFICATIONS: If you have a lower back, knee, ankle or hip issue modify the squat hop with a regular squat, no hop. If you are healthy and good to go - no dogging it, hops for days! 

Reminders for Wall Sits: Lower down so hips are parallel to knees, tuck your tailbone so you're able to glue your low back to the wall. Weight in heels and BREATHE!!!!!! Those legs are going to want oxygen during these wall sits and the only way they'll get it is if you take deep inhales and exhales. 

Oct 1: 20 squat hops + hold a wall sit for as long as you can.
Be sure to time yourself. This is your baseline number. We will repeat this at the end of October. 
Oct 2: 30 squat hops
Oct 3: 40 squat hops
Oct 4: 50 squat hops
Oct 5: 50 squat hops + a 2 minute wall sit
Oct 6: 50 squat hops
Oct 7: 50 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 8: 50 squat hops
Oct 9: 60 squat hops
Oct 10: 60 squat hops + a 2 minute wall sit
Oct 11: 60 squat hops
Oct 12: 60 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 13: 60 squat hops
Oct 14: 65 squat hops
Oct 15: 70 squat hops
Oct 16: 72 squat hops
Oct 17: 74 squat hops
Oct 18: 76 squat hops
Oct 19: 78 squat hops
Oct 20: 80 squat hops
Oct 21: 80 squat hops + a 2 minute wall sit
Oct 22: 80 squat hops
Oct 23: 80 squat hops + a 1 minute isometric squat hold (you can perform a sumo/plea squat if you prefer!)
Oct 24: 90 squat hops
Oct 25: 100 squat hops
Oct 26: 120 squat hops
Oct 27: 140 squat hops
Oct 28: 160 squat hops
Oct 29: 180 squat hops
Oct 30: 200 squat hops
Oct 31: Retest your wall sit time by holding as long as you can again. Share your success @wellnessbylittle!

Congrats, you made it! Whoo hoo! 

Feel the Burn With This Stair Workout!

Stairs are a great way to get a quick, yet intense workout in your day.  Try these moves to get your legs and glutes stronger:

Find a set of stars that has 20 to 50 steps.

1.     Up and down once, single step on each stair

2.     Up with two steps on each stair, single step down

3.     Up sideways (right leg leading), single step down

4.     Up sideways (left leg leading), single step down

5.     Up skipping one step, single step down

Repeat five times.

The Ultimate Full Body Balance Workout!

Today's workout Wednesday is all about balance. EQUIPMENT NEEDED: dumbells. 

Single leg bicep curls with dumbbell x12/leg

Single leg overhead press with dumbbell x10/leg

Single leg squat x20/leg

Single leg dead lift x10/leg


Single leg lifts x30 total (laying on back/15 per leg)

Repeat 3x



Plunge Into Plyometrics

Plyometric exercises are also known as "jumping" or "explosive" movements that are designed to be maximum force in a short period of time. The benefit of performing plyometric type exercises is to increase muscular power. These movements mimic exercises such as skiing, football, basketball and soccer, so athletes to the active adult can see benefits from performing plyometrics. Because the nature of these exercises and the potential for increased stress on joints, muscles and tendons precaution and/or modifications should be taken if you have an injury.

Plyometric Workout - No Equipment Needed:

Squat Hops x20
Burpies (w/ push up) x20
1:00min Plank

30sec Rest then repeat 1x

Lunge SwitchUps x20
Plank Jumping Jacks x30
1:00min Plank

30sec Rest then repeat 1x

Jumping Jacks x50
High Knees x50
Side to side hops x50
Front to back hops x50

30sec Rest then repeat 1x

The 20 Minute Hill Workout

Min 1: Treadmill @ 3.5mph @ 1.0% incline
(The First 3 minutes is a steady paced walk)
Min 4: Treadmill @ 3.5mph @ 2% incline
Min 5: Treadmill @ 3.5mph @ 3% incline 
Min 6: Treadmill @ 3.5mph @ 4% incline
Min 7: Treadmill @ 3.5mph @ 5% incline
Min 8: Treadmill @ 3.5mph @ 6% incline
Min 9: Treadmill @ 3.5mph @ 7% incline
Min 10: Treadmill @ 3.5mph @ 8% incline
Min 11: Treadmill @ 3.5mph @ 9% incline
Min 12: Treadmill @ 3.5mph @ 10% incline
Min 13: Treadmill @ 3.5mph @ 11% incline
Min 14: Treadmill @ 3.5mph @ 12% incline
Min 15: Treadmill @ 3.5mph @ 13% incline
Min 16: Treadmill @ 3.5mph @ 14% incline 
Min 17: Treadmill @ 3.5mph @ 15% incline
Min 18-20: Cool down. Treadmill returns to 1% incline at 3.5mph. 

MODIFICATION TO MAKE EASIER: Make your walking pace 3.0mph.

MODIFICATION TO MAKE HARDER: After you've reached the 15% incline, go back down 1% every minute until the treadmill returns to 1% incline. (It's the reverse of what you just did). 

FUN FACT: This treadmill workout is adapted from a test that firefighters have to perform for their annual stress test. With a doctor present, electrodes are placed in specific locations on their chest to get an EKG report of how their heart reacts to exercise. Often times, this test is performed on a Super Treadmill which reaches a 40% incline. This allows the firefighter to exercise until fatigue which creates a baseline for returning years.

Bosu Ball Total Body Conditioning Workout

Incorporate this circuit into your next workout routine. These exercises require flexibility, balance, core and leg strength. Repeat circuit 3 times.

1. Single Leg Dead Lift  

Standing tall with balancing leg, hinge from the hip (keeping hips parallel), with belly button pulled in towards the spine and lower kettlebell towards the ground. Reach chest and crown of the head towards the front of the room, while back heel extends long. 

2. Mountain Climbers 

From plank position on bosu ball with core engaged, bring one knee up towards the arms. Alternate legs. 

3. Burpee with Bosu Ball

Starting in plank position, jump or step feet forward to squat position. Placing weight in the heels, stand up  and press bosu ball overhead. Lower back to starting position and repeat.