Happy September! Here’s our September Sweatfest workout calendar. It includes an effective mix of total body training, upper/lower splits, HIIT, steady state and rest. I hope you enjoy it and see some awesome results 🙂

september sweatfest workout calendar

Workouts:

Hop to it workout

Lean Mean Leg Workout + 15 min HIIT (30 seconds on, 30 off x 15 rounds)

Band Aid Arm Burner

HIIT 25: Alternate 1 minute HARD and 1 minute easy

Strength/Tabata combo

Resistance band loop leg workout; 15 min hills: increase the incline every 30 seconds until you can’t take it any more. Hold it here for 1 minute before decreasing the resistance and repeating

All arms workout; HIIT 25: 30 seconds hard, 30 seconds easy x 25 rounds

HIIT 30: .5 mile hard, .5 mile easy. Alternate until you hit 30 minutes

Arm workout

Booty blast

Kick your asana workout

15 minute circuit; HIIT 20: 45 seconds HARD, 15 seconds easy x 20 rounds

Blast and burn circuit

Sun’s out, guns out arm burner

Fit Tuesday workout

Here is your September Squat Challenge!

This is meant to be performed on non-consecutive days. Please be mindful of any knee/hip/joint considerations and as always, check with a doc before making any fitness changes. Each time you complete the squat challenge, tag me on Instagram (@fitnessista #squatchallenge) or leave a comment below! Excited to join in this one with you… Extra strength, power, and booty perkiness are always welcome. 😉

**********The first number in each row corresponds to the date you’ll complete the following moves. For example on September 1st, you’ll do 3 sets of 20 air squats. September 3, you’ll do 3 sets of 15 plie squats, and so on.  

squat challenge

Squat variations:

Air squats: your classic bodyweight squat. Keeps at least hip distance apart, chest lifted, core tight, and sit your hips down and back. like you’re trying to tap a chair behind you. Go as low as your flexibility allows, aiming to get your thighs parallel to the ground with your squat.

Plie squats: feet are wide (at least shoulder width apart). Squat so your knees go towards your toes, but not PAST them. If this happens, you need a wider stance. Keep your chest lifted and try to get your thighs parallel to the ground.

Wall squat: stand with your back against a wall and walk your feet out in front of you. Slide your hips down so it looks like you’re sitting in an invisible chair, with your legs at a 90 degree angle (and knees stacked directly above your ankles). Hold it here and for extra fun, hold a flat weight on your chest.

Squat jumps: Start in a low squat and spring up to jump, reaching both arms towards the ceiling. Land softly with knees slightly bent.

Heavy weighted squats: hold a pair of heavy dumbbells and be sure to keep your chest lifted.

Single leg squats: place one foot in front of you, either resting on a stability ball or balancing above the ground and perform your squat with one leg. If this is too much, use a stability ball and try a baby squats to build your strength before attempting to go all the way down.

Goblet squats: hold a kettlebell or dumbbell at your chest with the weight perpendicular to the floor.

Plie squat jumps: same as a squat jump, but starting in a wide plie squat position. 

Barbell squats: with a barbell on your back (behind your neck on the meaty part). Keep your chest lifted. 

Split squats: place one let on a bench about 3 feet behind you (depending on your leg length). Sink down and watch your front knee to make sure it doesn’t extend past your front toes.

Are you joining in the fun?! Pin this page, or bookmark it so you have it in a safe spot!

Leave a comment below each time you complete a squat challenge or September Sweatfest workout 🙂 

Ready… set.. go!

98 Comments

  1. Krista on August 28, 2014 at 6:58 pm

    Can’t wait for this new challenge …..perfect for September .

  2. Erika S. on August 28, 2014 at 7:04 pm

    Yay…I can’t wait…I need some squats in my life…!

    • Fitnessista on August 28, 2014 at 11:51 pm

      we alllll need squats in our life 😉

  3. Rebs on August 28, 2014 at 7:18 pm

    August was so awesome/intense/fun I was both terrified and excited to see if you would make a September calender. Challenge accepted!

    • Fitnessista on August 28, 2014 at 11:50 pm

      wahoo! get it girl 🙂

    • Meredith on August 29, 2014 at 10:44 am

      Agreed! I am super pumped for this next installment! August was such an inspiration, keep up the good work.

  4. Natalie on August 28, 2014 at 7:33 pm

    Yessssss for a new challenge! Perfect for skinny jeans and boots!

  5. Maria on August 28, 2014 at 8:26 pm

    Perfect ! Want to keep my motivation going!

  6. KA on August 28, 2014 at 8:33 pm

    Thanks so much for doing this again!

    • Fitnessista on August 28, 2014 at 11:48 pm

      happy to do it! 🙂

  7. Angie Scott on August 28, 2014 at 8:40 pm

    Yahoo! Looking forward to this 🙂

    • Fitnessista on August 28, 2014 at 11:48 pm

      me too!!

  8. Jane on August 28, 2014 at 9:26 pm

    I am SOOO looking forward to this! Thank you Gina for providing such an awesome challenge!

    • Fitnessista on August 28, 2014 at 11:48 pm

      thank you for joining in the fun!

  9. Katie on August 29, 2014 at 9:46 am

    Thank you so much! I LOVE the workout calendars!!!

  10. Maryz on August 29, 2014 at 9:50 am

    Love me some squats!!!

  11. Emily on August 29, 2014 at 1:51 pm

    So excited!!! I love the workout calendars. They definitely keep me on track. And could always use a squat challenge =)

  12. Kara H. on August 29, 2014 at 2:33 pm

    Cannot wait! I haven’t participated in a challenge like this in the past (plank, push up, etc.) but my legs are ready to take it on.

    BTW, your email brought tears to my eyes. What a beautiful reminder and a great way to get grounded in life again. Sometimes its easy to float through but when a key phrase brings you back down it makes all of the difference.

  13. Emily FC on August 29, 2014 at 3:05 pm

    With my still-healing finger/hand wound, a lower-body challenge is perfect! I think it’s going to be a great September- thanks Gina!

  14. Genifer on August 29, 2014 at 9:26 pm

    Im in! I love a good challenge! Im not sure what some of the squats are though (goblet???)!

    • Fitnessista on August 29, 2014 at 9:31 pm

      over the next couple of days, i’ll add links to everything for you 🙂

      • Fitnessista on August 29, 2014 at 9:32 pm

        excited you’re joining in, too!

      • Genifer on August 29, 2014 at 11:28 pm

        Yay! Thanks!

  15. jenn on August 29, 2014 at 10:57 pm

    i am barely walking after doing one of your last lower body circuit workouts:)

    When you say three sets, you mean consecutive for each exercise with a teeny break or do you mean go through the entire workout three times?

    thanks for all you do!!

    • Fitnessista on August 30, 2014 at 1:56 am

      Thank you so much for reading! Take a little break in between each set

  16. Kate on August 30, 2014 at 10:03 am

    Still following along from the sandbox…This is awesome! Especially since we are losing our gym soon. Thanks Gina!

    • Fitnessista on August 30, 2014 at 11:17 am

      that is so amazing! thank you for everything you’re doing out there <3

  17. jodie on August 30, 2014 at 1:29 pm

    I am in for sure.

  18. Erika on August 30, 2014 at 3:38 pm

    I was just telling my hubby that I was going to try to do some squats in the mornings before I head to work….this is perfect timing to incorporate it and give some variety 🙂

  19. Ann on August 30, 2014 at 11:35 pm

    What are air squats? Looking forward to this workout! Booty burn is programed 😀

    • Jen on August 31, 2014 at 9:48 am

      I had the same question, but since all the other ones are variations, I figured air squats must just be “regular” squats?

  20. Ana on August 31, 2014 at 4:41 am

    Thank you Gina for scheduling this challenge – my glutes are already aching anticipation! Are you going to post a workout calendar as well? If not, do you think I could do the August calendar with this challenge?

  21. Janice on August 31, 2014 at 10:47 am

    I jumped the gun and started the squat challenge a day early, air squats, 3 sets of 20 complete! Thank you Gina, as always, for keeping me motivated and focused on better health!

  22. Krystal on August 31, 2014 at 2:05 pm

    Started a day early. Meeting with my trainer tomorrow. I needed some motivation today!

  23. Melissa on September 1, 2014 at 12:14 am

    I’m excited about the squat challenge! Looking forward to getting my butt into shape. 🙂

  24. Alexa on September 1, 2014 at 5:12 pm

    very excited for September’s workouts! quick question: for the squat challenge, does that mean that Sept 1st we do the air squats, Sept 3 the plie squats, Sept 5th wall squats, etc etc?

    • Fitnessista on September 1, 2014 at 6:42 pm

      exactly right!

  25. Cassie on September 1, 2014 at 10:24 pm

    Day 1 of squat challenge complete! I love/hate squats!

  26. Janice on September 2, 2014 at 6:20 am

    Plie Squats complete! (I’m a day ahead, so second workout in the squat challenge).

  27. Amanda on September 2, 2014 at 8:56 am

    Thanks for doing this again! The August calendar totally helped me get back into my workout groove. It was great to completely mix it up from my normal routine without having to put together a comprehensive plan for myself.

    You rock!

  28. Kalley on September 2, 2014 at 10:06 am

    Might be a silly question, but are we supposed to do the WHOLE list each time, or one of the sets each day? 🙂

    • Fitnessista on September 2, 2014 at 12:46 pm

      no way. the first number in each row is the date you’ll complete the following moves. for example, september 1 is 3 sets of 20 air squats. september 3 is 3 sets of 15 plie squats, and so on. hope that helps a little!

  29. Connie on September 2, 2014 at 10:40 am

    Glad I read through the comment section. It was not clear in the beginning that these were not all supposed to happen in the same workout. Might want to make that a bit more clear at the beginning.

    • Fitnessista on September 2, 2014 at 12:45 pm

      sorry, i thought the numbers in each row would clarify that. added a little note!

      • Connie on September 3, 2014 at 5:47 pm

        Thanks!

  30. Kristen on September 2, 2014 at 11:51 am

    Woo cant wait to try the squat challenge! Sometimes I think my booty is a little too large, but I’ve had male-friends tell me that they like that? Ok!

  31. Rachel on September 2, 2014 at 1:43 pm

    Did Day 1 of the squat challenge! I added a liiiittle bit of weight, though 🙂

  32. Abby on September 2, 2014 at 7:38 pm

    Got my squats in as part of my Purely Twins workout for today. BURNING BOOTY, oh my lawd! I cranked out two full times through their new bodyweight workout.

    http://purelytwins.com/2014/09/01/15-minute-labor-day-bodyweight-home-workout/

  33. Cate on September 2, 2014 at 8:50 pm

    I actually like squats, and I got in quite a few at Body Pump today. I am up for the challenge!

  34. Nikki on September 2, 2014 at 8:55 pm

    I have a half marathon this weekend and can’t wait to start the workout calendar next week!

  35. Krystal on September 2, 2014 at 9:06 pm

    Day 3 done! HELLO GLUTES!

  36. Annie V on September 3, 2014 at 10:43 am

    Whoa. Did hop to it twice and my squats. Holy sweatfest!! 🙂

    • Fitnessista on September 3, 2014 at 11:30 am

      yeah girl!!

  37. Ali G on September 3, 2014 at 2:03 pm

    I’m a day behind but I’ll keep at it!

    I really like this challenge. It’ll be work but doesn’t seem unattainable. Thanks!

  38. Rachel on September 3, 2014 at 5:39 pm

    One round of Hop to It, and squats! Feels good.

  39. Laura on September 3, 2014 at 8:43 pm

    This is my first time joining in on the fun! Today’s workout was a good one…definitely got the heart rate up! 🙂 Looking forward to the rest of the month!

  40. Meredith on September 3, 2014 at 11:49 pm

    Squat challenge for today – done & done! Had to switch workouts around a bit so did 15 min HIIT and the arm burner. Perfect quick workout – thanks for sharing this!

  41. Kara H. on September 4, 2014 at 1:53 pm

    Plie Squats complete! Did them in the nursing room at work today. I must say, its hard to do squats in jeans. 🙂

    • Fitnessista on September 4, 2014 at 2:39 pm

      hahah amazing!

  42. […] 5. The Fitnessista’s September SWEATFEST Workout Calender […]

  43. Charlsie N on September 5, 2014 at 11:33 am

    I don’t think I’ve ever been so excited for wall sits. What have you done to me? For once I am keeping up with a work out plan and it’s your calendar schedule!!

    • Fitnessista on September 5, 2014 at 5:18 pm

      that is amazing!! keep up the great work <3

  44. Nicole on September 5, 2014 at 12:12 pm

    Totally missed the note where it said to do the exercise on the corresponding day so I ran through the first half of the challenge yesterday. Needless to say, I am SORE today.

    • Fitnessista on September 5, 2014 at 5:17 pm

      oh no!!! you are a MACHINE. you don’t need to do all of that though- much better split up by exercises for each day <3
      xo

  45. Justine Mckenzie on September 5, 2014 at 12:38 pm

    my legs are BURNING – in the best kind of way 😀

    • Fitnessista on September 5, 2014 at 5:16 pm

      yeahhhhh!

  46. char eats greens on September 5, 2014 at 3:50 pm

    Love it, Gina!!!

  47. Cassie on September 5, 2014 at 5:27 pm

    Checking in for days 1 and 3! The Hop to It workout was very convenient for a cardio burst in my hotel room! I’m a day behind, so will be hitting up a TurboKick class this evening for my steady state 😀

  48. Abby on September 5, 2014 at 6:50 pm

    My butt is even more sore today from two days ago!

  49. Cady @ This Is The Moment on September 6, 2014 at 3:53 pm

    Today I did the mean lean leg burner, band aid arm burner, and wall squat challenge, along with a mile run warm up! Absolutely loved it. Your workouts are my favorite, Gina!

  50. Krystal on September 6, 2014 at 5:51 pm

    I am a day early. I switched days 7 and 9. Just did my weighted squats. I bought some ankle weights, and did some booty work too! Cleaning was my cardio.

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