Join the VIDA Squat Challenge & Build a Better Booty!
Mar 31 2016

Join the VIDA Squat Challenge & Build a Better Booty!

By: Group Fitness Manager @ Metropole, Colleen Palomaa

Jack & Emma starting off our challenge!

Jack & Emma starting off our challenge!

Wanna get stronger without getting super buff?  Join VIDA Metropole’s training team on a 30-day squat challenge during the month of April.  With Cory Gregory’s guidance on bodybuilding.com, we’ll be incorporating just 10-20 minutes of squat variations into our workouts EVERY day for 30 days.  This can replace your leg day, or you could try his recommended weekly workout pairings (squat/chest, squat/back, etc.) to round out your weight training.  We’ll be posting short videos on our Instagram (@vidafitnessdc) & Facebook page throughout the  month to help you understand how to set yourself up for each of the workouts.  Follow along and tag your progress #vidasquatchallenge #vidafit for the chance to win prizes and get likes! 🙂

A few things to remember!

  • Warm up should always be 3 minutes of biking + 5 minutes of walking lunges
  • Rep scheme will always be 2 sets of 10 reps, 2 sets of 5 reps, 3 sets of 3 reps, and 3 sets of 1 rep, gradually increasing weight
  • Be safe!  Workout with a trainer, buddy, or only as much weight as you can handle without breaking good form

Prepare to feel increased overall strength and a HUGE sense of accomplishment come May 1st!

Vida Fitness
City Vista 45 K Street, NW Washington D.C. 20001
(202) 289-8432 info@vidafitness.com Facebook Twitter Instagram

City Vista

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Phone: (202) 289-8432

$ 45 K Street, NW Washington D.C. 20001
Vida Fitness
Metropole 1517 15th Street, NW Washington D.C. 20005
(202) 588-5559 info@vidafitness.com Facebook Twitter Instagram

Metropole

Phone: (202) 588-5559

$ 1517 15th Street, NW Washington D.C. 20005

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Renaissance Hotel 999 9th Street, NW, 3rd Floor Washington D.C. 20001
(202) 742-1940 info@vidafitness.com Facebook Twitter Instagram

Renaissance Hotel

Phone: (202) 742-1940

$ 999 9th Street, NW, 3rd Floor Washington D.C. 20001

Open: Mon-Fri: 5:30am – 10:00pm

Open: Sat & Sun: 6:00 am – 10:00pm

Vida Fitness
U Street 1612 U Street, NW Washington D.C. 20009
(202) 939-2577 info@vidafitness.com Facebook Twitter Instagram

U Street

Phone: (202) 939-2577

$ 1612 U Street, NW Washington D.C. 20009

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
Verizon 601 F Street, NW Washington D.C. 20004
(202) 393-8432 info@vidafitness.com Facebook Twitter Instagram

Verizon

Phone: (202) 393-8432

$ 601 F Street, NW Washington D.C. 20004

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm

Vida Fitness
The Yards 1212 4th Street, SE Washington D.C, 20003
(202) 554-0444 info@vidafitness.com Facebook Twitter Instagram

The Yards

Phone: (202) 554-0444

$ 1212 4th Street, SE Washington D.C, 20003

Open: Mon-Fri: 5:00am – 11:00pm

Open: Sat & Sun: 7:00 am – 9:00pm