30 Day Squat Challenge

It’s about to be a new year, a new month and it is time to create that new booty of yours! Are your ready to get your back side in shape, if so try this 30 Day Squat Challenge. I will be doing this challenge along with you and will (ok maybe might) post my before and after picture for all of you…EEEKKK! It will be a good motivation for me, as the holiday season has just passed, and I may have eaten WAY to many holiday cookies. No worries though, I’m not down because they we delicious and it’s one time a year. 🙂

Look below for the monthly chart, pictures, squat descriptions and the plan. You can also click on the chart link at the bottom of the page, it is in a PDF format that you can print out and put somewhere you can see each day. 

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narrowbackkickbasic sideliftsumoNarrow Squat:

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Narrow Squat With Back Kick:

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

Basic Squat:

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Basic Squat with Side Leg Lift:

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

Sumo Squat:

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

The Plan:

Throughout the 30 days you will gradually progress from starting out at 8 reps each exercise repeated 1X to day 30 completing a total of 200 squats! These moves are not complicated, but will help tone your legs and booty. You will have rest days, so make sure you use them. The most important thing is to listen to your body and watch your form, ONLY do what you feel capable of. It’s also important to remember in order to make a difference in your body you can’t just focus on exercise. If you eat a healthy whole foods diet, get a good nights sleep, incorporate some kind of cardio or weights 2-4 days a week, complete this squat challenge, and you will then see a difference in your body, and especially you back side.

HAVE FUN!

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