SQUAT IT OUT AUGUST CHALLENGE

Its time to bring your bikinis and shorts out. Many people see all of their flaws during the summer because we show more skin than we do in the colder months of the year. So why not get the butt you want with this 31 day challenge that will give you that lift you want. You might wonder why so many squats right? Squats are the best exercise for butt burning and you’ll defiantly be a squat master after this August challenge.

 squat it

August 1

  • 5 Squats
  • 5 Bulgarian Split Squats
  • 5 Squat Kicks
  • 5 Sumo Squats
  • 5 Plie Squats

 

August 2

  • 10 Squats
  • 10 Bulgarian Split Squats
  • 10 Squat Kicks
  • 10 Sumo Squats
  • 10 Plie Squats

 

August 3

  • 15 Squats
  • 15 Bulgarian Split Squats
  • 15 Squat Kicks
  • 15 Sumo Squats
  • 15 Plie Squats

 

August 4

  • 20 Squats
  • 20 Bulgarian Split Squats
  • 20 Squat Kicks
  • 20 Sumo Squats
  • 20 Plie Squats

 

August 5

  • 25 Squats
  • 25 Bulgarian Split Squats
  • 25 Squat Kicks
  • 25 Sumo Squats
  • 25 Plie Squats

August 6

  • 30 Squats
  • 30 Bulgarian Split Squats
  • 30 Squat Kicks
  • 30 Sumo Squats
  • 30 Plie Squats

August 7

  • 35 Squats
  • 35 Bulgarian Split Squats
  • 35 Squat Kicks
  • 35 Sumo Squats
  • 35 Plie Squats

 

August 8

  • 40 Squats
  • 40 Bulgarian Split Squats
  • 40 Squat Kicks
  • 40 Sumo Squats
  • 40 Plie Squats

 

August 9

  • 45 Squats
  • 45 Bulgarian Split Squats
  • 45 Squat Kicks
  • 45 Sumo Squats
  • 45 Plie Squats

 

August 10

  • 50 Squats
  • 50 Bulgarian Split Squats
  • 50 Squat Kicks
  • 50 Sumo Squats
  • 50 Plie Squats

 August 11

  • 55 Squats
  • 55 Bulgarian Split Squats
  • 55 Squat Kicks
  • 55 Sumo Squats
  • 55 Plie Squats

 

August 12

  • 60 Squats
  • 60 Bulgarian Split Squats
  • 60 Squat Kicks
  • 60 Sumo Squats
  • 60 Plie Squats

 

August 13

  • 65 Squats
  • 65 Bulgarian Split Squats
  • 65 Squat Kicks
  • 65 Sumo Squats
  • 65 Plie Squats

 

August 14

  • 70 Squats
  • 70 Bulgarian Split Squats
  • 70 Squat Kicks
  • 70 Sumo Squats
  • 70 Plie Squats

 

August 15

  • 75 Squats
  • 75 Bulgarian Split Squats
  • 75 Squat Kicks
  • 75 Sumo Squats
  • 75 Plie Squats

 

August 16

  • 80 Squats
  • 80 Bulgarian Split Squats
  • 80 Squat Kicks
  • 80 Sumo Squats
  • 80 Plie Squats

 

August 17

  • 85 Squats
  • 85 Bulgarian Split Squats
  • 85 Squat Kicks
  • 85 Sumo Squats
  • 85 Plie Squats

 

August 18

  • 90 Squats
  • 90 Bulgarian Split Squats
  • 90 Squat Kicks
  • 90 Sumo Squats
  • 90 Plie Squats

 

August 19

  • 95 Squats
  • 95 Bulgarian Split Squats
  • 95 Squat Kicks
  • 95 Sumo Squats
  • 95 Plie Squats

 

August 20

  • 100 Squats
  • 100 Bulgarian Split Squats
  • 100 Squat Kicks
  • 100 Sumo Squats
  • 100 Plie Squats

 

August 21

  • 105 Squats
  • 105 Bulgarian Split Squats
  • 105 Squat Kicks
  • 105 Sumo Squats
  • 105 Plie Squats

 

August 22

  • 110 Squats
  • 110 Bulgarian Split Squats
  • 110 Squat Kicks
  • 110 Sumo Squats
  • 110 Plie Squats

 

August 23

  • 115 Squats
  • 115 Bulgarian Split Squats
  • 115 Squat Kicks
  • 115 Sumo Squats
  • 115 Plie Squats

 

August 24

  • 120 Squats
  • 120 Bulgarian Split Squats
  • 120 Squat Kicks
  • 120 Sumo Squats
  • 120 Plie Squats

 

August 25

  • 125 Squats
  • 125 Bulgarian Split Squats
  • 125 Squat Kicks
  • 125 Sumo Squats
  • 125 Plie Squats

 

August 26

  • 130 Squats
  • 130 Bulgarian Split Squats
  • 130 Squat Kicks
  • 130 Sumo Squats
  • 130 Plie Squats

 

August 27

  • 135 Squats
  • 135 Bulgarian Split Squats
  • 135 Squat Kicks
  • 135 Sumo Squats
  • 135 Plie Squats

 

August 28

  • 140 Squats
  • 140 Bulgarian Split Squats
  • 140 Squat Kicks
  • 140 Sumo Squats
  • 140 Plie Squats

 

August 29

  • 145 Squats
  • 145 Bulgarian Split Squats
  • 145 Squat Kicks
  • 145 Sumo Squats
  • 145 Plie Squats

 

August 30

  • 150 Squats
  • 150 Bulgarian Split Squats
  • 150 Squat Kicks
  • 150 Sumo Squats
  • 150 Plie Squats

 

August 31

  • 155 Squats
  • 155 Bulgarian Split Squats
  • 155 Squat Kicks
  • 155 Sumo Squats
  • 155 Plie Squats

 

Squats

Stand straight and part your feet to the width of your shoulders. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes. Get back to the starting position

 

Bulgarian Split Squat

To perform the Bulgarian split squat, place your right leg on the elevated surface of choice, next talk two hop step forwards until you back right thigh is parole with the floor.

Hold a dumbbell in each hand and bring your body down by bending your left knee until you have made a 90 degree angle, Stay in this spot for 3 seconds. Go back to the starting position.

 

Squat Kick

Start with your feet about shoulder width apart.  Bend at the knees and drop your butt down till your legs make a 90 degree angle. Stand back up and kick forward with you right leg (alternate kicking legs each repetition).

Sumo squats

Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance. Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes. Exhale, press your heels onto the floor and straighten your legs to the starting position.

 

Plie Squat

Stand with your legs two to three feet apart, toes turned out; place your hands on your hips. Push your hips back and lower your body until your thighs are parallel to the floor. Pause, then slowly push yourself back to the starting position. That’s one rep

 

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