The Ultimate 30 Day Squat Challenge

Alright, I haven’t posted a workout on here in some time. It’s mainly been about food, but who doesn’t love food?

Come on!

We had some nice weather these past couple of days and that got me thinking of Spring.

I can’t wait for Spring to come. And you know what comes right after Spring, right?

Summer!

That means this is the time to start getting in shape. Summer bodies are made now!

So, without further ado, here is an ultimate 30 day squat challenge to start getting your thighs and butt into shape.

Tips:

• if you’re a beginner I suggest doing only half of the suggested amount of reps – if you feel that is too much then only please do what you can. The main purpose of this challenge is to see the increase in the number reps you can do by the end of 30 days as well as see some results of your hard work.
• throw in extra rest days as needed
• stay hydrated
• as the challenge increases break down the exercises during the day, for example, on Day 23 do 36 squats upon waking up, then do 36 squat jumps before lunch, then do 36 plie squats before bedtime. This way you’re not trying to do all of them at once and then you may feel like you can execute the challenge exercises better.

EXERCISES (step-by-step)

Squats:

Step 1: Stand with feet shoulder width apart, back straight, legs straight, toes pointed out straight in front of you. Place your hands on your hips for balance and support.

Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes. (Hint: squat down as if you are about to sit in a chair). Repeat for the total amount of desired repetitions.

Squat jumps:

Step 1: Stand with feet shoulder width apart, back straight, legs straight, toes pointed out straight in front of you.

Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes. (Hint: squat down as if you are about to sit in a chair).

Step 3: Jump up bringing your feet together, standing straight.

Step 4: Jump back into a squatting position. Repeat for the total amount of desired repetitions.

Modified: Instead of jumping just bring one foot in and then the other one in (and each back out for squat position).

Plie squats:

Step 1: Stand with a wide stance, back straight, legs straight, toes pointed out a 45 degree angle. Place your hands on your hips for balance and support.

Step 2: Slowly bend at the knees and lower your body into a squatting position. Don’t let your knees go past your toes.

Advanced: lift your right heel and perform the exercise, then lift your left heel. Or lift both at the same time.

What’s your favorite kind of squat to do?