If you really want to make your behind look toned, you can participate in this interesting challenge with us. This test of your desire to get a wonderful behind consists of only 30 days. Just think about it — you will need only one month to get the behind you’ve always dreamed of.
For this reason, in this article we propose our own 30-day squat challenge of various squats after which you’ll rush to the store to buy a fantastic pair of jean shorts in which to strut your stuff.
It will take you one month to tone your butt and strengthen your legs. You can believe us when we say that it’s worth it!
1. Basic Squat
The first squat we’re going to do in our 30-day squat challenge is, of course, the basic squat. To do it, stand with your feet shoulder-width apart and extend your arms forward for balance. Next, bend your knees and lower your hips, bringing your thighs parallel to the floor if you can. Then stand up, straightening your legs completely, and squeeze your glutes at the top of this movement to get the most out of this exercise.
2. Tight squat
To do this squat, you should stand with your feet together and place your hands with your arms tucked in front of your chest to help you keep your balance as you squat. Next, bend your knees, lowering your hips deep, bringing your thighs parallel to the floor, and making sure to keep your weight in your heels and not over the tips of your toes. Then stand back up, straightening your legs completely and squeezing your butt.
3. Narrow squat with back kick
The third squat of our 30-day squat challenge starts exactly the same as the previous one (feet together and hands to chest), but with the difference that, as you come up after doing the squat, you have to straighten your leg backwards, doing a back kick. On the next squat, repeat with other leg.
4. Side Squat
To perform the side leg raise squat, stand with your feet together and your arms on either side of your body. Next, extend your right leg out to the right side until your legs are open. In this position, lower downward by bending the left knee, while leaving the right knee extended. Come back up and repeat the process with opposite side.
5. Sumo Squat
To perform the sumo squat, you must stand with your legs wider than shoulder width apart. Then bring the palms of your hands together and bend your elbows to keep them close to your chest, so that you can maintain your balance. Then, in this posture, lower your hips until your thighs are parallel to the floor, and then come back up by squeezing your buttocks to get back into position.
Follow this 30-day squat challenge plan
Unlike other squat challenges, this one involves five different variations not only to sculpt your legs and get results faster and more efficiently. This plan incorporates rest days so as not to overload the quads and glutes, but you can take advantage to exercise other areas of the body that day because it will help you maximize results.
30 day squat challenge
|DAY||EXERCISE||NUMBER OF SQUATS|
|1||6 repetitions of each type||30|
|two||10 repetitions of each type||fifty|
|3||6 reps of each type, x2 sets||60|
|5||5 reps of each type, x3 sets||75|
|6||10 repetitions of each type||fifty|
|7||8 reps of each type, x2 sets||80|
|9||9 reps of each type, x2 sets||90|
|10||6 reps of each type, x2 sets||60|
|eleven||5 reps of each type, x4 sets||100|
|13||7 reps of each type, x3 sets||105|
|14||6 reps of each type, x2 sets||60|
|fifteen||5 reps of each type, x5 sets||125|
|17||9 reps of each type, x3 sets||135|
|18||5 reps of each type, x3 sets||75|
|19||7 reps of each type, x4 sets||140|
|twenty-one||10 reps of each type, x3 sets||150|
|22||8 reps of each type, x2 sets||80|
|23||8 reps of each type, x4 sets||160|
|25||7 reps of each type, x5 sets||175|
|26||6 reps of each type, x3 sets||90|
|27||9 reps of each type, x4 sets||180|
|29||12 reps of each type, x3 sets||180|
|30||10 reps of each type, x4 sets||200|