What is the first thing that comes to your mind when you hear the word squats? Yes, it is the exercise that works on your butts.
Squats can make your butt flawless and who does not want it right.
But constantly working on one exercise on repeat can bore you up and exhaust your body so we have worked hard and got you variants of squats. So here is a 30 days challenge for you to transform your butt in just 1 month. This challenge will also help you improve your strength, power, flexibility, and balance.
So here it goes.
Day 1 – 15 repeats of basic squats.
Day 2 – 15 repeats of basic squats.
Day 3 – 15 repeats of basic squat and squat pulse each.
Day 4 – 30 seconds of squat jump.
Day 5 – Rest.
Day 6 – 15 repeats plie squat.
Day 7 – 15 repeats of heels elevated with toes out squat.
Day 8 – 15 repeats of heels elevated with toes out squat and plie squat.
Day 9 – Isometric hold squat for 30 seconds.
Day 10 – Rest
Day 11 – 15 repeats of single leg squat per leg.
Day 12 – 15 repeats of side step squat.
Day 13 – 15 repeats of single step per leg and side step squats with 15 repeats.
Day 14 – 30 seconds of jack squats.
Day 15 – Rest.
Day 16 – 15 repeats per leg of split squat.
Day 17 – 15 repeats per leg of figure 4 squat.
Day 18 – 15 repeats per leg of split squat and figure 4 squat both.
Day 19 – 45 seconds of drop squat.
Day 20 – Rest.
Day 21 – 15 repeats of squat kickback.
Day 22 – 15 repeats of 3 seconds isometric hold in yogi squats.
Day 23 – 15 repeats 3 seconds isometric hold in yogi squats + squat kickback.
Day 24 – 45 seconds of frogger squat.
Day 25 – Rest.
Day 26 – 16 repeats of prisoner squat walks.
Day 27 – 16 repeats of prisoner squat walk to kneel.
Day 28 – 16 repeats prisoner squat walk to kneel and prisoner squat walk.
Day 29 – 45 seconds of turn and 180-degree squat jump.
Day 30 – Squat jump, squat jack, drop squat, frogger, 180-degree squat jump turn, and last squat hold, 30 seconds each exercise for the last day.
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