Squat Challenge: Spectacular Legs And Glutes In Just 30 Days
With the lifestyle of modern societies, it is extremely important to stay active and avoid a sedentary lifestyle, since Physical exercise provides many benefits for our mental and physical health
The objective of playing sports should be the person’s health; However, physical appearance is very important for many, and it is not surprising in this society that demands so much of us.
In this article we will propose a squat challenge so that you can have stronger, firmer and more toned legs and buttocks and so that your general well-being increases. Now, before continuing, you can take a look at these two interesting articles:
Squats are a classic in leg training, as it is an exercise that allows you to develop muscles and strengthen the tendons and ligaments of the legs and glutes, but It also positively affects the core and lumbar area
It must be admitted, many people find it difficult to perform leg exercises; However, squats provide many benefits for the person who performs them:
Squat challenge: toned legs and glutes in one month
After reading these benefits, you will surely want to hit the gym and take advantage of the power of squats. That is why, in this article, we are going to present you with a challenge that was published in “Shape” magazine so that you can get spectacular legs and buttocks.
You can do this challenge in combination with other workouts. Therefore, If you already have a gym routine, you can do the challenge before starting or after, as you like
Below you can find the challenge explained.
Day 1: Basic squat
The classic squat is the most common. To do it, You simply have to stand, with your legs open and your feet aligned with your shoulders The hands should be in front of the chest and the elbows slightly bent. Push your hips back so that your shoulders are slightly forward, but keep your gaze forward and your back straight.
At the same time, bend your knees as if you were going to sit down. Pause in the lower position and ascend again. If you are expert, you can practically reach the squatting position, but never sacrificing good posture. Do 15 repetitions, with or without weight depending on fitness level.
Day 2: Glute Kick
This exercise is also called the donkey kick The classic form involves getting into a four-legged position, simulating a donkey, and performing a rear kick, always keeping your core tight, your back straight, and your gaze at the ground.
The kick is performed by raising the leg after bringing the knee to the abdominals and simulating a kick. Now, there are different variations, such as simply raising your leg straight when you are in a plank position or performing a squat and then raising your leg back. You can check it in the following video.
Do 10 repetitions with each leg.
Day 3: Basic squat + glute kick
Combine the exercises from day 1 and day 2 Do 15 reps of classic squats and 16 reps of glute kick (8 for each side).
Day 4: Basic squat + glute kick
As on the previous day, combine the exercises from day 1 and day 2 Do 20 reps of classic squats and 20 reps of glute kick.
Day 5: Rest
Take a day of rest to regain strength and so your muscles can repair.
Day 6: Sumo squat
The sumo squat is similar to the normal squat, but the placement of the legs is slightly different, with the tips of the feet and knees pointing outwards You must perform 15 repetitions of this exercise, and you can do it with or without weight.
To know how to execute it, you can view the following audiovisual content.
This exercise is a variation of the sumo squat, but Instead of simply going down and up, it is necessary to raise your arms and the balls of your feet when going up , as if it were a ballet plie. Do 20 repetitions.
On the eighth day it is necessary to combine both previous exercises and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 9: Sumo squat + reach sumo squat
As on the previous day, you should combine the exercises from day 6 and day 7, and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 10: Rest
Take advantage of this day to regain strength and for your body to recover from the efforts you are making in the challenge.
Day 11: Oblique squat
To perform the oblique squat, it is necessary to perform a sumo squat as explained in the previous lines.
Now, you have to put your hands behind your head so that your elbows are bent outwards. Upon reaching the initial position after lowering, it is necessary to continue raising the leg as if we were going to touch the elbow with our knees. You should stay where your range of motion allows and return to the starting position.
Day 12: Jump squat
We perform the classic squat but letting the arms flow naturally, since the squat is key to starting a jump. You can see how to do it in the video below. Do 20 repetitions.
Day 13: Oblique squat + jump squat
Do the two previous exercises. 15 repetitions of the oblique squat and 20 repetitions of the jump squat.
Day 14: Oblique squat + jump squat
As on the previous day, do the exercises on day 11 and day 12. Perform 15 repetitions of the oblique squat and 20 repetitions of the jump squat.
Day 15: Rest
Enjoy a day of rest to regain strength and so that your muscles can repair themselves.
Day 16: Narrow squat
The narrow squat is a different exercise, rarely used but very effective. It is like the classic squat, but instead of having your legs open, you have to have them closed. Hands on the back of the head. Do 15 repetitions.
The pistol squat is a complex squat, which consists of doing the normal squat but extending one of the legs forward. For those people who are not able to do it, they can lean on a bench with their hands and try to do the movement with the help of their arms. Do 10 repetitions with each leg.
Day 18: Narrow squat + pistol squat
Perform the previous exercises. Do 15 reps of the narrow squat and 20 reps of the pistol squat.
Day 19: Narrow squat + pistol squat
This day it is necessary to do the same exercises as the previous day.
Day 20: Rest
On the 20th, take a day of rest to regain strength and so that your muscles can repair themselves.
Day 21: Cross squat
Stand with your feet apart as in the classic squat and your elbows bent, hands together in front of your chest. Lower yourself into a squat position, with your thighs parallel to the floor. Place your right foot back and to the left. In this position it goes up and down at the rate of repetitions. Then do the same with the other leg. 10 repetitions on each side.
Day 22: Split squat
This exercise consists of getting into a lunge position. With one leg forward and back. Then it is necessary to lower one knee while the other leg is bent. Do 10 repetitions on each side.
Day 23: Cross squat + split squat
Do the two previous exercises. Perform 20 repetitions in each of them.
Day 24: Cross squat + split squat
As on the previous day, perform these exercises with 20 repetitions each.
Day 25: Rest
A day of rest is key to regain strength and for the body to recover from the effort made.
Day 26: Isometric squat
This type of squat consists of placing yourself in the classic squat position, and when you go down, instead of going up after a brief pause, it is necessary to remain in that situation for a long period of time. Do this exercise for as long as you can.
Day 27: Pop squat
The pop squat consists of performing a squat with a “jumpin’ jacks” jump. Do 20 repetitions of this exercise. You can see how to run this in this video:
Day 28: Isometric squat + pop squat
Perform the previous exercises. Hold as long as you can in the isometric squat and do 20 repetitions of the pistol squat.
Day 29: Isometric squat + pop squat
As on the previous day, perform the previous exercises. Hold as long as you can in the isometric squat and do 20 repetitions of the pistol squat
Day 30: Squat Superset
To finish this challenge, do all the previous exercises, with a total of five repetitions for two sets, in a row.
