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:

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.