This month's challenge will help build a solid foundation.

What The Challenge?

The July Flash Challenge is 10 Squats. If you want to build muscle and improve your physical fitness, squats are an excellent exercise to get started with or to use to maintain the progress you’ve made.

The challenge: Perform 10 squats 3 days per week (Monday, Wednesday, Friday) for the next 4 weeks.

How to get the points

When you’ve completed the challenge, simply type “complete,” along with the date you finished, and hit Submit. Here’s how.