This 30 day Squat Challenge will Transform Your Body

This 30 day Squat Challenge will Transform Your Body

Whether it’s trimming, firming, or lifting you’re after, this 30-day squat challenge will make you want to flaunt your rear end — or at least love it a little bit more.

Why squats? An oldie but a goodie, not only do squats burn more calories than any other exercise, but this fitness move is a tried-and-true butt burner. Not only do squats build muscle strength, the multi-joint movement has a metabolic effect, revving your heart rate, increasing endurance, and boosting your calorie burn — both during and after your workout. This easy-to-follow plan is designed to target your glutes, hamstrings, and your oft-forgotten calves, helping you sculpt a firm butt, strong back, and sexy, shapely legs.

Before you tackle the move each day, complete 30 seconds of butt kicks, 30 seconds of high knees, and 30 seconds of jumping jacks. A light warm-up gets blood pumping, preparing your body to move and shortening your recovery time.

Then, if you are new to this exercise, set yourself up for a successful squat with the help of a bench or a chair. For a proper squat, you want to lower down until your hips, knees, and ankles create a 90-degree angle, It’s easy to inadvertently pitch forward or not lower down as far as you think, so it helps to use the bench as a guide — when you feel your butt tap the seat, it’s time to stand back up.  As you get stronger, try lowering your target by using a shorter bench or chair to give you a more challenging squat.

Each day, perform three sets of the designated squat with a two-to-three minute break in between each set — and don’t skip your rest days! Your body needs this recovery time to build the muscle and get the lean toned  look you are trying to achieve, and over-training will only hold you back.

Learn how to do the perfect squat with Emily
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Basic Squat
Stand with your feet slightly wider than hip-width apart and your back straight. Keep your toes slightly turned out.

Lift your arms out straight in front of you for balance, and lower your butt toward the ground, making sure your knees don’t go past your toes.

When you feel your butt tap the seat, push through all four corners of your feet to return to standing.

Think about driving your hip bones back to avoid leaning forward; keep your eyes facing straight ahead and your chest open to avoid rounding or arching your upper body.

 Weighted Squat
Stand with your feet slightly wider than hip-width apart and your back straight. Keep your toes slightly turned out. Hold a dumbbell in each hand.

Keeping your arms at your sides, lower your butt toward the ground, making sure your knees don’t go past your toes.

When your butt taps the seat, push through all four corners of your feet to return to standing.

Start with 5 lb weights. Next time, try 8 lbs and then 10 lbs.  If you feel fatigued after a few reps, slowly lower the weights and finish using the lighter weights.

  Hands-Behind-Head Squat
Stand with your feet slightly wider than hip-width apart and your back straight. Keep your toes slightly turned out. Interlace your hands behind your ears, with your elbows out wide.

Lower your butt toward the ground, making sure your knees don’t go past your toes.

When your butt taps the seat, push through all four corners of your feet to return to standing.

 


 

Now that you have the basic moves, you can begin your 30 day challenge!! Ready. Set. Squat. 🙂

30 day challenge

We hope you enjoy this challenge and we are certain if you do it consistently, at the end of the 30 days you will be amazed at the results!


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For more daily inspiration, tips, recipes and quick workout videos, please visit our Facebook page at Get Fit Now PT.  You can also find us on Instagram at GetFitNowPT  and Pinterest as well.

Have an amazing day, and remember, your energy follows your thoughts, so if you say you’re successful, confident, patient, determined….You will be!

Committed to your health,

The GetFitNow Team

 

 

 

 

 

 


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