Ultimate 30-day squat challenge that tighten and tone
The 30 Day Squat Challenge is a simple 30 day exercise plan, where you do a set number of squat exercises each day with rest days thrown in. The workout increases intensity slowly and day 30 will test anyone.We've put together the ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Master a different squat or increase your reps each day.
The 30-Day Squat Challenge Follow-Along Calendar
The 30-Day Squat Challenge Exercises
Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.
This variation fires your glutes right from the start.Start with your feet a little wider than shoulder width apart and squat.As you stand up, transfer your weight to one leg and kick back with the opposite leg.Return to the starting position and repeat on the other side.
This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.
Stand with feet wider than shoulder-width apart and your toes slightly turned out. Hold a dumbbell in each hand in front of your hips.Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs. Then stand back up to starting position.
Adding the reach gets your calves firing. It also boosts your heart rate.
Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.
Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start.
Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.
Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep.
It adds some shoulder mobility work to the mix.Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body.Dip your knees in preparation to leap.Explosively jump as high as you can.When you land, immediately squat down and jump again.
This stance sets you up for the pistol squat that follows.
Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.This counts as one rep.
Your glutes are forced to work harder as you stand upright and push your hips forward.
Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there.Push your hips back and lower your body as far as you can.Pause, then push your body back to the starting position.
These next two moves play with different planes of motion. First, you move laterally in this curtsey squat...Stand upright with your arms facing out. As you lower your body pick one foot up off the floor and cross it behind your other leg. Keep your arms facing out and slowly lower your body down until your hips are in a normal squat position. Drive up through your standing leg and repeat on both sides.
Then, you transition into a front-to-back motion in the split squat.
Split squats archaic but they tend to switch better than the basic horizontal stance.
One foot forward, one foot back, as you would with a lunge, only not quite as far between foot placement. You can do these with standard barbell back squat -- or with any combination of dumbbells, kettlebells etc of your choice.
Stand with feet hip-width apart, toesturned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you. Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat.
Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.
Stand with your feet hip-width apart. Sit your hips back and down into a squat position. Jump straight up into the air and land softly back into the squat position. Repeat.
The Final Superset Challenge
On the last day of this 30-day squat challenge, combine each move together for the following superset workout:
Basic squat: 5 reps
Kickback squat: 5 reps on each leg
Sumo squat: 5 reps
Reaching sumo squat: 5 reps
Oblique squat: 5 reps
Jump squat: 5 reps
Narrow squat: 5 reps
Pistol squat: 5 reps on each leg
Curtsey squat: 5 reps each leg
Split squat: 5 reps each leg
Isometric squat with toe taps: 5 reps each leg
Pop squat: 5 reps
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