As the summer is coming fast, it’s almost the time to get your favorite shorts on. The 30-day squat challenge will definitely transform your body, so let’s go ahead and do it!
The squats build muscle strength, speed up the metabolism, increase endurance, and even boost the calorie burn – both during and after the workout. The 30-day plan will target your hamstrings, calves and glutes, while at the same time helping you to sculpt a strong back, firm your butt, and shape your legs.
Always start with a warm up. It will help you prepare your body to move and get your blood pumping. To properly warm up, complete but kicks, high knees, and jumping jacks for 30 seconds each.
Do 3 sets of the designated squats every day. 2-3 minutes break between sets.
Finish the 30-day challenge and you’ll love the results!
- Basic squat
Stand straight, with your feet wider than hip-width. Place your arms straight in front of you, and start lowering your butt toward the ground. Make sure your knees don’t get in front of your toes. Get back to the standing position, and repeat.
- Weighted (dumbbell) squat
Stand straight, feet slightly wider than hip-width apart. Hold one dumbbell in each hand, start lowering your butt toward the ground while keeping your arms at the sides. Get back to the starting position, and repeat.
- Hands behind head squat
Stand straight, feet slightly wider than hip-width apart. Keep your hands behind your ears, elbows out wide. Start lowering down toward the floor. Again, make sure your knees don’t past the toes. Get back to the starting position, and repeat.
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