Your backside will be looking pretty peachy after this 30-day squat challenge.
But there’s no reason to stick to basic squats for the rest of your life.
On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.
You’ll want to read up onthe most common squat mistakesbefore you tackle this 30-day squat challenge.)
B.Brace abs, push hips back, and bend knees, lowering the body into a squat.
Pause at the bottom, then push back up to the starting position.
Do 15 reps.
Day 2: Glute Kickback
A.Stand with legs shoulder-width apart.
B.Lift left leg straight behind, keeping hips square.
Return to the squat position and repeat on the other side.
(Are you craving another month of moves after wrapping up this squat challenge?
Try this30-day plank routine.
)A.Do 15 repsof the Basic Squat.
B.Do 15 repsof the Kickback Squat.
A.Do 20 repsof the Basic Squat.
B.Do 20 repsof the Kickback Squat.
Day 5: 30-Day Squat Challenge Rest Day
Give your lower body a rest today.
Are you dying to squat some more?
Wait until tomorrow here’s why rest days are important andhow to optimize them for recovery.
Day 6: Sumo Squat
A.Stand with feet wider than shoulder-width apart and toes slightly turned out.
Place hands on hips.
B.Push hips back and squat down, keeping chest up and knees out.
Then, stand back up to the starting position.
Return to the starting position.
A.Do 15 repsof the Sumo Squat.
B.Do 15 repsof the Reaching Sumo Squat.
Day 9: Sumo Squat + Reaching Sumo Squat
A.Do 20 repsof the Sumo Squat.
B.Do 20 repsof the Reaching Sumo Squat.
Day 10: 30-Day Squat Challenge Rest Day
Give your lower body a rest today.
If you haven’t been working your upper body, trythis no-weight arm workout.
Day 11: Oblique Squat
A.Place hands on head, elbows pointing out.
Stand with your feet shoulder-width apart and descend into a squat position.
Return to the starting position, and repeat on the other side.
B.Explosively push upward, jumping as high as possible.
verify to drive through heels and not toes.
Upon landing, immediately squat down.
A.Do 15 repsof the Oblique Squat.
Do 15 repsof the Jump Squat.
Day 14: Oblique Squat + Jump Squat
A.Do 20 repsof the Oblique Squat.
Do 20 repsof the Jump Squat.
(Or if you want to keep moving, try thisstanding core workout.)
Day 16: Narrow Squat
A.Stand with hands clasped in front of chest, feet together.
B.Lower into a squat until thighs are parallel to the floor.
Hold, then return to the starting position.
That’s one rep.
Do15 reps.
Day 17: Pistol Squat
A.Stand upright with feet shoulder-width apart.
Place the heel of your left foot on the floor slightly in front of you, toes up.
(Advanced: Hold your leg completely off the floor as shown.)
If necessary, extend your arms in front of you to assist with balance.
Lower hips as low as possible, keeping front leg lifted.
Push back to the starting position.
That’s one rep.
Do 10 reps. Switch sides; repeat.
Do 15 repsof the Narrow Squat.
Do 15 repsof the Pistol Squat on each side.
Day 19: Narrow Squat + Pistol Squat
A.Do 15 repsof the Narrow Squat.
Do 20 repsof the Pistol Squat on each side.
Day 20: 30-Day Squat Challenge Rest Day
Give your lower body a rest today.
Lower into a squat, thighs parallel to the floor.
B.Step right foot back and to the left, and squat an inch lower.
Return to the starting position.
Repeat on the opposite side.
Stay on the toes of the rear foot.
B.Lower hips until the front thigh is at least parallel to the floor.
That’s one rep.
Do 15 reps. Switch sides; repeat.
B.Do 10 repsof the Split Squat on each side.
Do 15 repsof the Curtsy Squat on each side.
Do 15 repsof the Split Squat on each side.
Day 25: 30-Day Squat Challenge Rest Day
Take the day off from this squat challenge.
Instead, trythis yoga flow for a calm mind.
Day 26: Isometric Squat
A.Stand with feet hip-width apart and arms by sides.
Squat, clasping hands in front of your chest, elbows bent by sides.
Return to the starting position, then repeat on the opposite side.
Clasp hands in front of the chest.
Land back in the squat position.
A.Do 15 repsof the Isometric Squat on each side.
Do 20 repsof the Pop Squat.
Day 29: Isometric Squat + Pop Squat
A.
Do 20 repsof the Isometric Squat on each side.
Do 30 repsof the Pop Squat.
