Due to popular demand, I've decided to add an extra week to the squat challenge. A lot of people have written me asking if they can still join in. Some have just indicated their interest even as I'm typing this.
A huge well-done to everyone who's currently in the challenge. Please do send me your pictures if you're yet to send it.
To the new participants, welcome aboard! Please read the guidelines of the challenge here. Make sure to send your present pictures, so that by the end of the challenge, we'll compare them to your final results.
You can checkout Lily's amazing transformation after just 3days of joining the challenge and working her butt off. See her before and after pictures here.
Here's an extra exercise to add to your workout routine if you'll like to.
Squat hold
It's called the squat hold or static squat. To do it, simply get into the squat position and hold for 30-60 seconds. Repeat 3- 5 times. This exercise is very effective!
Please leave your comments and suggestions below. Don't forget to indicate your interest by commenting below and send your pics to ifuennada@gmail.com . You can choose to exclude your face if you'll like to be anonymous. Share this post on social media too!!!
Life is beautIFU!
The squat hold is very hard o. Did it 4 17 seconds and can do no more. Biola
ReplyDeleteIfu if i do squat and hold for 5mins each lasting bw 30-60 secs, is it the same as doing 100 conventional squats?
ReplyDeleteHi Ifu, great job you are doing here. God bless you. I started the booty challenge on sunday. Did squats and lunges and my legs now hurt badly, especially my thighs.
ReplyDeleteI couldn't even squat the next day. What can i do to ease the pain?
Thanks.
You just have to try to continue. It's most difficult on days 1-3, the pain reduces later till you feel pain no more.
DeleteWeldone IFU,one week after I joined,am beginning to see much improvements on my backside n hips region.But little improvements on my belly.
ReplyDeletewill send you pics
Pls do...I'll be waiting dear.
DeleteWill partake in d squats n lunges tonite as well...
ReplyDeleteFirst time on dis blog pls I want to trim my body and flatten my tummy and help pls?
ReplyDeleteCheckout the exercises in our 1wk abs/flatbelly challenge and weightloss exercises. If you'll be joining the challenge,pls send me an email
DeleteIve come to the conclusion that work out isnt for me. It doesn't go beyond the treadmill or normal outdoors.
ReplyDeleteI tagged you with a Liebster....would be fun to read your answers to my questions!! http://blog.ediyemade.com/2014/08/19/le-liebster/
Ifu, please I'm concerned. Can squats and lunges break the hymen? I started doing squats but stopped because of the fear of breaking my hymen.
ReplyDeleteThe chances are very slim, so don't be afraid...
DeleteI just joined the family
ReplyDeleteIfu this squat is not easy, I did it 2 days n could not continue again,it hurts real bad.
ReplyDeleteHi dear, what you experienced is called "muscle soreness". I explained it in one of my articles. It's most prevalent during the first stages of exercising and if you quit, you'll still experience it whenever you resume...so continue and with time your body will adapt. U can reduce the number of reps you do per set...
DeleteThe chances fo breaking the hymen during squat is rare, so dont be afraid.
ReplyDeletegotta try dis now
ReplyDeleteDear Ifu, am a breastfeeding mum and rili need to burn down the baby fat befor my baby's one years birthday, which is in 6weeks tym... a friend suggested one non- caffeine slimming coffee.. not rili sure of it ramifications on my baby... by the way I have bin into few indoor exercises but I urgently need something fast... pls help a BV
ReplyDeletePlease consult your doctor before taking any slimming tea or medication...what indoor exercises do you do?... You can sign up for our weightloss challenge which starts next week... You can also include cardio exercises like running, jogging and dancing into your routine,. Please read my post on "weight-loss exercises"
DeleteThanx for the reply, am ruling out BF suma Xlim express coffee for the nau.
DeleteSo Bae is giving me a 3night treat at the Hilton to make up for his ceaseless busy schedules .. I made do at with the fitness centre. Warmed up on trade mill for abt 10mint used other machines 15mint and then did stand shoulder press, reverse flys,hammer curls, dumb bells pullovers, hips extension, gym ball Y raises,push ups and squats.... Ifu my body hurts like hell mostly my legs and back.. before work out i scaled 111, 108 after. Obvious achievements;it worked on the serotonin in my brain thus, elevated my mood by making me happier, stress free and mentally balanced which I consider as pros. Cons r; body pains, thicker arms, wider upper back,smaller hips and ass.. am I doing it wrong? Can u pls highlight proper and effective exercise tht can blast out unwanted fat at my upper back, arms most importantly push out my hips and ass.. I rili need to get back my bikini bod as fast as soonest.. talking from other BV testimonies I bliv It's achievable..pls do a post on foods to rule out of diet plan to enhance quick results..I have come across too many unreliable list.. thanx a bunch.. needless to remind u tht U R THE BEST.. muah..
Ifu am a first timer on ur blog. Pls I need to know d kinda workout to do for my tummy and thigh.. ur response wl be so much appreciated
ReplyDeleteLeg lifts, squats and crunch...
DeleteIfy, this is my first time. Pls how many squats, leg lifts and crunch must I do in a day to lose weight.
ReplyDelete