The Most Effective Squat Challenge: 100 Rep Squat Challenge

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.

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.

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

 

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

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

Squat Leg raise

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).

Squats + Reverse lifts

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

Reverse lifts As you perform this exercise, make sure you don’t lean forward or to the opposite side. Flex your toes and raise your leg out behind you 12 to 24 inches. Hold three to five seconds and return to the starting position. Repeat on the other side.

Triple Dip squats

Stand with your legs shoulder width apart go do into a regular squat position or as if you were to sit in an invisible chair. As your down bounce three times and stand back up this is one 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.

100 squats

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