Exercises & Workout Routines, Fitness Journey

30 Day Squat Challenge – Great for Beginners!

Weight-loss Journey 2017 – Breaking the Cycle

I’ve always used squats to keep my booty … yeah to keep my booty :) There are many other exercises that are great for the booty and I’ll talk about those a little later on. For now, let’s get on with the 30 Day Squat Challenge. If you’re uncertain about proper form for doing a regular squat, please read below or look up more information on it.

30 Day Squat Challenge-Fitness

30 Day Squat Challenge – Week 1

Day 1: 30 Regular Squats
Day 2: 50 Regular Squats
Day 3: 75 Regular Squats
Day 4: 60 Regular Squats
Day 5: Rest Day
Day 6: 60 Regular Squats
Day 7: 90 Regular Squats

30 Day Squat Challenge – Week 2

Day 8: 50 Regular Squats
Day 9: 45 Regular Squats
Day 10: Rest Day
Day 11: 120 Regular Squats
Day 12: 40 Regular Squats
Day 13: 75 Regular Squats
Day 14: 50 Regular Squats

30 Day Squat Challenge – Week 3

Day 15: Rest
Day 16: 80 Regular Squats
Day 17: 50 Regular Squats
Day 18: 125 Regular Squats
Day 19: 50 Regular Squats
Day 20: Rest
Day 21: 145 Regular Squats

30 Day Squat Challenge – Week 4

Day 22: 80 Regular Squats
Day 23: 40 Regular Squats
Day 24: 100 Regular Squats
Day 25: Rest
Day 26: 75 Regular Squats
Day 27: 50 Regular Squats
Day 28: 150 Regular Squats
Day 29: 95 Regular Squats
Day 30: 125 Regular Squats

Proper form for doing a Squat in Two Easy Steps!

  • Stand with your feet slightly wider than hip-width apart, back straight, shoulders down, toes pointed slightly out.
  • Keep your back straight, lower your body down and back as if you are sitting down in a chair until your thighs are parallel to the ground (or as close to parallel as possible). Make sure your knees do not pass over your toes and keep your abs tightly activated to ensure a straight spine. Rise back up slowly. That’s one squat!

Again if you’re not sure how to do a proper squat and you don’t understand what I’ve said above please look it up. Google has tons of images to help give you a visual on the proper form for doing a squat.

Some other great exercises for the booty include donkey kicks, weighted bridge (one of my favorites!), fire hydrate, and a pulse squat which is where you pulse at the lowest point of the squat. These are just some of my favorite exercises for the booty. I’ll explain more about these later on. I will also be posting a couple more challenges that I am currently doing.

Keep up with my fitness progress and read more about some of my struggles too.

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