The 30-Day Squat Challenge That Will Transform Your Body!


It’s that time of year again when the shorts come out and this 30 day challenge will defiantly be needed to transform your body and give you that bum you want.

So you might wonder why squats why not another exercise right? Squats are the best butt burning exercises.

“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,” explains Angela Leigh, trainer and Equinox National Manager ETC. She developed a plan that will target your hamstrings, glutes and calves while helping you sculpt a strong back, firm butt and sexy, shapely legs.

Before you begin these exercises, make sure you warm up. This will start your blood pumping and prepare your body for the workout. Before performing the squats do butt kicks for 30 seconds, high knees for another 30 seconds and jumping  jacks for 30 seconds.

“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,” explains Angela.

Perform 3 set of each type of squats each day. Take a break between each set and rest once a week.

If at first you don’t succeed, try, try, try, try, try again.


Here are the squats that you need to do for the 30 Day Body Transforming Challenge:


Basic Squat

Stand with your back straight and your feet slightly wider than hip-width apart. Place your arms in front of you for balance, and start lowering your butt toward the ground. Be careful so your knees don’t go past your toes. Return to the standing position

Weighted Squat

Stand up with your feet shoulder width apart. Hold a dumbbell in each hand and lower your hips as if you were about sit in a chair. Make sure to keep your arms at your sides. Once your butt taps the seat, return to standing position.

Hands-Behind-Head Squat

Stand with your back straight and your feet slightly wider than hip-width apart. Place your hands behind your ears, with the elbows out wide. Start lowering your butt to the ground. Make sure your knees don’t past your toes. Once your butt touches the seat, return to standing position.


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