October’s #Squatober 2017 Exercise Challenge

Our #Squatober monthly exercise challenge returns for October 2017. This is one of our most popular monthly exercise challenges, it won’t take much time out of your day so join in as we squat our way through October.

Keeping It Simpe Stupid we will be performing only a regular bodyweight squat, no fancy lateral, split or jumps and there is good reason for this. Performing an exercise in repetition is what builds strength and endurance in that movement. This encourages muscles to develop muscle memory and builds stabilising muscles to aid with key suppoprt during the exercise movement.

The squat is a fundamental exercise and is excellent for building, toning and defining the muscles of the Legs & Bums and all the muscles through the posterior chain. It’s important to know how to squat properly so check out the video below to make sure you perform the exercise with good technique.

Anyone can join in

You don’t need to be a gym bunny to have ago at this challenge, simply complete the reps as you can throughout the day. or ideally in one go if you can. If you are particularly fit or want an increased challenge try and complete the reps in one go and likewise if you are not as fit or find it difficult, you can break it down to blocks of 10’s 20’s or whatever works for you.

Pyramid Programme

We’ve designed this challenge in an ascending pyramid programme, adding reps every day, This type of programming makes the challenge progressive encouraging progression in the squat with increased demand throughout the month. 

Challenge Levels

The challenge is split into 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated to it, use the free scroing sheet avaluible for download beloew to track your progress and tally your total score for the month

Download Scoring Sheet

Download Squatober 2017 Scoring Sheet

1 50 100 200
2 60 120 240
3 70 140 280
4 80 160 320
5 90 180 360
6 100 200 400
7 110 220 440
8 120 240 480
9 130 260 520
10 140 280 560
11 150 300 600
12 160 320 640
13 170 340 680
14 180 360 720
15 190 380 760
16 200 400 800
17 190 380 760
18 180 360 720
19 170 340 680
20 160 320 640
21 150 300 600
22 140 280 560
23 130 260 520
24 120 240 480
25 110 220 440
26 100 200 400
27 125 250 500
28 150 300 600
29 175 350 700
30 200 400 800
TOTAL 4100 8200 16400

Warm up

We should always perform a warm-up relative to the workout we are about to undertake,  for this challenge at the start of the month it’s a good idea to take the first 20-30 nice and steady as your joints warm up and keep tempo low until joints are lubricated. As we get into higher number of squats you might want a quick warm up to include heel flicks and partial squats.

Squatober Target Guide

To get started, download & print the SQUAT calendar below and pin it to your fridge (while your at it, pin it to your challenge board on pinterest) or  somewhere you can reference it each day.

Level 1 – Easy

Kiss Fitness October Squat Challenge 2017 Squatober   EASY

Download Target Guide

Level 2 – Moderate

Kiss Fitness October Squat Challenge 2017 Squatober   MODERATE

Download Target Guide

Level 3 – Hard

Kiss Fitness October Squat Challenge 2017 Squatober   HARD

Download Target Guide

Lightly stretch it out!

Once you’ve finished your daily squats, make sure you stretch out. Focus on the hamstrings, quads, calf’s and glute’s. Hold each stretch for 15-20 seconds.
A quick effective stretching routine for squats should include:
  • Quads Stretch (Standing or Laying)
  • Hamstring Stretch (Standing or Laying)
  • Calf Stretch

This is a simple workout, at the start of the month with low reps you’ll only need a quick stretch out however if you are performing difficult variations you will want to spend more time on the stretching.

How to Squat

  • Stand with feet at hip width apart.
  • Toes forward or slightly out turned.
  • Squat down lowering your hips down to knee height.
  • Keep knees behind and in-line with toes.
  • Bum should go backward as if you were about to sit on a chair.
  • Look forwards and slightly down.
  • Maintain neutral spine alignment.


You a can add intensity to this challenge by adding a little weight, which exercise you choose will depend on the type of weight or equipment you have available, it dose not matter too much which it is, here are some examples.

Dumbbell Squat

Body Bar Squat


Follow us on facebook, twitter and instagram for daily squat targets and motivation.

Don’t forget to give us your feedback and progress with the hashtag: #squatober


Why your heart loves a healthy breakfast

As everyone knows, breakfast is a pretty important meal. In the old saying: breakfast like a king, lunch like a prince and dine like a pauper. If you’re only going to get one meal right during the day, make sure it’s your first.
But what if you’re looking to achieve specific health goals like lose weight or reduce your cholesterol levels? Are there any main causes of high cholesterol in breakfast foods or things we eat at this time of day? This question can be more complex than it might originally seem. Luckily, there are some tasty things to eat at breakfast time that can help promote a healthy lifestyle. Here we discuss three ways to eat first thing which both your taste-buds and heart will appreciate.

Set yourself up healthy for the rest of the day

If you’re trying to eat to ensure a healthy heart you are probably looking at your consumption of saturated fats and working out how to lower bad cholesterol. Breakfast is absolutely vital to this as by eating well at the start of the day you set yourself to feel good about your food and so tend to eat better at lunch and dinner as well. For good heart health it’s important to understand your cholesterol levels, to know the causes of high cholesterol and what to do if you need to reduce yours. Food wise it’s important to try and replace saturated with non-saturated fats and breakfast is the best place to start!

There are lots of heart healthy breakfast foods

Happily, at breakfast there are quite a few different foods you can eat which can help keep cholesterol levels down. Avoid anything full of saturated fats – these are fats that tend to come from animal based foods – meat and dairy. That means saying no to the full English breakfast which comes laden with bacon, sausages and toast with lots of butter. But there are really tasty things you can eat instead. Why not try oats with milk and low-fat yogurt? Add a few berries on for taste and you have a really special breakfast. Or try wholemeal bread with a sliced boiled egg and herbs – extremely tasty!

Try out some fat swaps during the first meal of the day

When it comes to dealing with the causes of high cholesterol during your first meal of the day, it’s worth thinking about food swaps. As mentioned above, it’s important to reduce your saturated fat intake and experts believe that by replacing these types of fats with healthier ones you can help reduce your cholesterol levels. Good fats are in things like oily fish, walnuts, seeds, and avocado. Some obvious breakfast fat swaps include avoiding traditional butter and eating avocado on toast instead. Or why not skip traditional granola and make your own with seeds and walnuts?
These kinds of fat swaps can really help when it comes to long-term heart health so try a few today. Your taste-buds will enjoy it in the short term and your heart will be very grateful to you in the long-run!

5 Exercise (Medicine Ball) Workout

The Medicine Ball is a simple piece of kit accessible by home users and at any local gym, they offer additional intensity to core exercises while adding dynamic & functional movements to others. If you don’t already own a medicine ball, it’s a worthwhile investment for your home workouts. In this weeks workout, we’ll be using a Medicine Ball to stimulate the core, choose an appropriate weight and get started.

Equipment Required


Frequency, Intensity, Time & Type

Perform workout with 2 or 3 sets of 18 repetitions on each exercise with a weight between 1 & 8kg. This is a basic workout format, perform each exercise sets and reps before moving on to the next exercise. Rest between exercises.


  1. Medicine Ball Weighted Crunch
  2. Medicine Ball Russian Twist
  3. Medicine Pass Around
  4. Medicine Ball Seated Rotation
  5. Medicine Ball Reverse Crunch

1. Medicine Ball Weighted Crunch

2. Medicine Ball Russian Twist

3. Medicine Ball Pass Around

4. Medicine Ball Seated Rotation

5. Medicine Ball Reverse Crunch



Medicine Ball Quick 5 Exercise Core Workout Plan by Daniel Jeal Kiss Fitness Personal Trainer Social

Get the workout plan based on this QUICK 5 EXERCISE MEDICINE BALL workout with additional core focused progessive workouts over a 4 week training plan. This a simple workout plan to supplement any training regime or schedule.

You Get:

  • The Workouts and Plan to Download and keep.
  • 4 weeks access to Kiss Fitness Online
  • Messege a Personal Trainer
  • Track Stats and Workout
  • Full Video demonstrtions of workouts
  • Full instructions
  • Calender of planned workouts
  • Add your own workouts

All for £2.99

Purchase Workout Plan