.png)
Bookmark jeanlucandnick.com/kickstart-challenge to come back here daily and complete the challenge! Share your progress in the comments below, or on the Forum, or on Facebook or on social media!
You can also share a selfie of your exercises for an entry for our KickStart Contest. Submit your photo on the Play To Win form!
Ready to strengthen your legs, thighs, and glutes? Our beginner-friendly 42-day challenge will guide you through wall sits, lunges, squats, and leg swings, with each exercise designed to build muscle and endurance. We’ll gradually increase the intensity, so listen to your body and do your best!
Jean-Luc and Nick will be along for the ride as they complete the challenge with you!
Exercise Descriptions & Tips:
Wall Sits: Lean against a wall and slide down into a sitting position with knees at a 90-degree angle. Hold the position. Tip: Keep your back flat against the wall and your core engaged.
Lunges: Step one foot forward and lower your hips until both knees are bent at about a 90-degree angle. Push back to the starting position and repeat with the other leg. Tip: Keep your front knee over your ankle and your chest up.
Squats: Stand with feet shoulder-width apart, bend your knees, and lower your hips as if sitting in a chair, then rise back up. Tip: Keep your weight in your heels and your back straight.
Leg Swings: Stand on one leg and swing the other leg forward and backward in a controlled manner. Tip: Use a wall or chair for balance if needed.
Challenge Schedule:
Week 1:
Monday, Sep 16: Wall Sits 20s, Lunges 8/leg, Squats 12, Leg Swings 8/leg
Tuesday, Sep 17: Wall Sits 20s, Lunges 10/leg, Squats 15, Leg Swings 10/leg
Wednesday, Sep 18: Wall Sits 30s, Lunges 10/leg, Squats 15, Leg Swings 12/leg
Thursday, Sep 19: Wall Sits 30s, Lunges 12/leg, Squats 18, Leg Swings 12/leg
Friday, Sep 20: Wall Sits 30s, Lunges 12/leg, Squats 20, Leg Swings 15/leg
Saturday, Sep 21: Rest
Sunday, Sep 22: Wall Sits 40s, Lunges 15/leg, Squats 20, Leg Swings 15/leg
Week 2:
Monday, Sep 23: Wall Sits 40s, Lunges 15/leg, Squats 22, Leg Swings 18/leg
Tuesday, Sep 24: Wall Sits 45s, Lunges 18/leg, Squats 25, Leg Swings 18/leg
Wednesday, Sep 25: Wall Sits 45s, Lunges 20/leg, Squats 25, Leg Swings 20/leg
Thursday, Sep 26: Wall Sits 45s, Lunges 20/leg, Squats 28, Leg Swings 20/leg
Friday, Sep 27: Wall Sits 1m, Lunges 22/leg, Squats 28, Leg Swings 22/leg
Saturday, Sep 28: Rest
Sunday, Sep 29: Wall Sits 1m, Lunges 25/leg, Squats 30, Leg Swings 25/leg
Week 3:
Monday, Sep 30: Wall Sits 1m, Lunges 25/leg, Squats 30, Leg Swings 25/leg
Tuesday, Oct 1: Wall Sits 1m 15s, Lunges 28/leg, Squats 32, Leg Swings 28/leg
Wednesday, Oct 2: Wall Sits 1m 15s, Lunges 30/leg, Squats 32, Leg Swings 30/leg
Thursday, Oct 3: Wall Sits 1m 30s, Lunges 30/leg, Squats 35, Leg Swings 30/leg
Friday, Oct 4: Wall Sits 1m 30s, Lunges 32/leg, Squats 35, Leg Swings 32/leg
Saturday, Oct 5: Rest
Sunday, Oct 6: Wall Sits 1m 30s, Lunges 35/leg, Squats 40, Leg Swings 35/leg
Week 4:
Monday, Oct 7: Wall Sits 1m 45s, Lunges 35/leg, Squats 40, Leg Swings 35/leg
Tuesday, Oct 8: Wall Sits 1m 45s, Lunges 38/leg, Squats 45, Leg Swings 38/leg
Wednesday, Oct 9: Wall Sits 1m 45s, Lunges 40/leg, Squats 45, Leg Swings 40/leg
Thursday, Oct 10: Wall Sits 2m, Lunges 40/leg, Squats 50, Leg Swings 42/leg
Friday, Oct 11: Wall Sits 2m, Lunges 42/leg, Squats 50, Leg Swings 45/leg
Saturday, Oct 12: Rest
Sunday, Oct 13: Wall Sits 2m, Lunges 45/leg, Squats 55, Leg Swings 45/leg
Week 5:
Monday, Oct 14: Wall Sits 2m 15s, Lunges 45/leg, Squats 55, Leg Swings 50/leg
Tuesday, Oct 15: Wall Sits 2m 15s, Lunges 48/leg, Squats 60, Leg Swings 50/leg
Wednesday, Oct 16: Wall Sits 2m 30s, Lunges 50/leg, Squats 60, Leg Swings 55/leg
Thursday, Oct 17: Wall Sits 2m 30s, Lunges 50/leg, Squats 65, Leg Swings 55/leg
Friday, Oct 18: Wall Sits 2m 45s, Lunges 52/leg, Squats 65, Leg Swings 60/leg
Saturday, Oct 19: Rest
Sunday, Oct 20: Wall Sits 2m 45s, Lunges 55/leg, Squats 70, Leg Swings 60/leg
Week 6:
Monday, Oct 21: Wall Sits 3m, Lunges 55/leg, Squats 70, Leg Swings 65/leg
Tuesday, Oct 22: Wall Sits 3m, Lunges 58/leg, Squats 75, Leg Swings 65/leg
Wednesday, Oct 23: Wall Sits 3m, Lunges 60/leg, Squats 75, Leg Swings 70/leg
Thursday, Oct 24: Wall Sits 3m 15s, Lunges 60/leg, Squats 80, Leg Swings 70/leg
Friday, Oct 25: Wall Sits 3m 15s, Lunges 62/leg, Squats 80, Leg Swings 75/leg
Saturday, Oct 26: Rest
Sunday, Oct 27: Wall Sits 3m 30s, Lunges 65/leg, Squats 100, Leg Swings 80/leg
Ready to tone up and strengthen your lower body? Let's do this together! 💪
Unfortunately I can’t do wall sits and lunges do to the tear in my miniscus and osteoarthritis