CK3K: HOW TO GET YOUR SQUATS IN

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CK3K: HOW TO GET YOUR SQUATS IN

IT’S FINALLY 2021 and you’re ready to ring in the new year with a new good habit. So we’ve created the CK3K Challenge where you can win a $100 gift card for doing 100 bodyweight squats/day, every day, for the month of January. (Sign up here!) All you need is your body and 2-5 minutes a day. And we know you can count, but here are some ways to breeze through your hundred:

10 sets of 10
or
5 sets of 20
or
4 sets of 25
or
2 sets of 50
or
1 set of 100

When you’re at the office, you can do a set of squats every time you:

  • get out of your chair
  • want to procrastinate 
  • send an email 
  • talk to your coworker
  • pass/go to the kitchen 
  • eat
  • hear someone say your name 
  • think of your goals outside of work
  • get up to go to the bathroom
  • want to be somewhere else.

When you’re at home, you can do a set of squats every time you:

  • respond to a text
  • cook food
  • get in/out of bed
  • brush your teeth
  • hear your kid yell for you
  • pass the bathroom
  • make a phone call (but really, if you’re on a call, just get all your squats in before you hang up. You’re used to multitasking.) 
  • touch the remote
  • feed your animal 
  • take a shower.

Lastly, if you’re feeling frisky or just get bored, here are some squat variations you can do:

  • Jump squat
  • Single leg squat
  • Sumo squat
  • Box squat
  • Squat jack 
  • Front squat
  • Overhead squat
  • Zercher squat
  • Goblet squat
  • Weighted barbell squat

While 100 squats sounds like a lot, it'll probably take less than 3 minutes of your day. And if you need help getting through it, we recommend grabbing a buddy and making them do it with you for a good old-fashioned "you go I go." Or a shot of Clearly Caffeine always works.


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