The 30-Day, 100-Rep Squat Challenge!


Well-shaped butt is something hard to be achieved. The same is the greatest desire to many women and greater is the number of them who thinks that if your butt is strong and toned, then that is an indication of an attractive body.

Today’s article will introduce to you the squat challenge which will prove to you that getting your butt in almost perfect shape is not something that could not be achieved. The challenge is lasting for 30 days and the same will make you to perform 100 squats in one workout. If you think that this is impossible for your body, you must try the workout and after one month you will not regret it for undertaking it.






Squats are defined as compound exercise, which means that they are moving greater number of muscles of your body i.e. they are not targeting only certain group of muscles. This fact is from great importance for you, because the more muscles will be moved, the more calories your body will burn. Additionally, you will not have to make extra isolation exercises in order to workout the other muscles of your body, which means that this challenge will save some time to you too.

In order to be able to perform 100 squats in only one workout, you must know how to perform a squat correctly. Thus, 3 variations of squats will be presented by Heather Neff, who is a certified personal trainer. She chose the basic squat, the sumo squat, and the jump squat as the most adequate versions of the squat. This will ensure to you that you will perform each movement of the squat correctly plus you will have the chance to choose among three types of squats, which will make this challenge interesting for you.

Basic Squat

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Start the exercise by standing on both your feet so that the same will be on a distance same as the distance of your shoulders. Drive your shoulders to the back and your chest out. Focus your eye view on front of you. Regarding your arms, you will need to extend them as much as you can in front of you and out in order to help your body to maintain a balance. Additionally, you may bend your elbows, hold your arms, and clasp your fingers.

As you are bending your knees, drive your hips to the back as you are going to sit on some chair. At this point your head should be facing forwards so that the upper part of your body may bend slightly to the front. As you are descending, allow your lower back to arch slightly, instead of rounding your back. Lower your body until your thighs reach a parallel position with the ground. At this point you need to be able to press your weight back into your heels. Maintain your body tight and with the help of your heels drive your body to the starting position. At this point you have completed one repetition.

Sumo Squats

Start the exercise by standing on both your feet so that the same will be placed on a wide distance. The toes need to be positioned towards out. Make a movement by bending your knees, lowering your hips, and bringing your thigh in a parallel position with the ground. Make sure that the weight of your body is kept at your heels. Next you can strengthen your legs completely. When you will be at the top of the movement you may squeeze your glutes and then return to the starting position. At this point you have completed one repetition.

Jump Squats

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Start the exercise by standing on both your feet so that the same will be on a distance same as the distance of your shoulders. Make a movement by performing a regular squat with your body. Next engage your core and jump immediately. When you will be reaching for the ground, you need to lower your body back into a squat position so that you may complete one repetition. The entire described movement need to be done in one smooth motion. Pay attention to control your body when you are landing on the floor.

The Challenge






As mentioned previously, the challenge is lasting for 30 days and the same is consisted of performance of squats. You may choose which squats you are going to perform, which is a good challenge for your muscles to get toned and become stronger.

Day 1:
Perform 2 sets of 5 regular squats, 2 sets of 5 sumo squats, and 1 set of 5 jump squats.

Day 2:
Perform 2 sets of 5 regular squats, 2 sets of 5 sumo squats, and 1 set of 5 jump squats.

Day 3:
Perform 2 sets of 5 regular squats, 2 sets of 5 sumo squats, and 1 set of 5 jump squats.

Day 4:
Perform 2 sets of 5 regular squats, 2 sets of 5 sumo squats, and 1 set of 5 jump squats.

Day 5:
Perform 2 sets of 5 regular squats, 2 sets of 5 sumo squats, and 1 set of 5 jump squats.

Day 6, day 7, and day 8 are resting days.

Day 9:
Perform 2 sets of 10 regular squats, 2 sets of 10 sumo squats, and 2 sets of 5 jump squats.

Day 10:
Perform 2 sets of 10 regular squats, 2 sets of 10 sumo squats, and 2 sets of 5 jump squats.

Day 11:
Perform 2 sets of 10 regular squats, 2 sets of 10 sumo squats, and 2 sets of 5 jump squats.

Day 12:
Perform 2 sets of 10 regular squats, 2 sets of 10 sumo squats, and 2 sets of 5 jump squats.

Day 13:
Perform 2 sets of 10 regular squats, 2 sets of 10 sumo squats, and 2 sets of 5 jump squats.

Day 14 and day 15 are resting days.

Day 16:
Perform 3 sets of 10 regular squats, 3 sets of 10 sumo squats, and 3 sets of 5 jump squats.

Day 17:
Perform 3 sets of 10 regular squats, 3 sets of 10 sumo squats, and 3 sets of 5 jump squats.

Day 18:
Perform 3 sets of 10 regular squats, 3 sets of 10 sumo squats, and 3 sets of 5 jump squats.

Day 19:
Perform 3 sets of 10 regular squats, 3 sets of 10 sumo squats, and 3 sets of 5 jump squats.

Day 20:
Perform 3 sets of 10 regular squats, 3 sets of 10 sumo squats, and 3 sets of 5 jump squats.

Day 21 and day 22 are a resting days.

Day 23:
Perform 4 sets of 10 regular squats, 4 sets of 10 sumo squats, and 2 sets of 10 jump squats.

Day 24:
Perform 4 sets of 10 regular squats, 4 sets of 10 sumo squats, and 2 sets of 10 jump squats.

Day 25:
Perform 4 sets of 10 regular squats, 4 sets of 10 sumo squats, and 2 sets of 10 jump squats.

Day 26:
Perform 4 sets of 10 regular squats, 4 sets of 10 sumo squats, and 2 sets of 10 jump squats.

Day 27:
Perform 4 sets of 10 regular squats, 4 sets of 10 sumo squats, and 2 sets of 10 jump squats.

Day 28 and day 29 are resting days.

Day 30:

You need to perform 100 squats of any of the squats mentioned above, without pausing more than 30 seconds between the repetitions.

Once you will finish with the challenge if you want you may start all over again with the same. Also the second time you may add certain weight to each squat, such as dumbbells, or you can just continue increasing the repetitions of the squats each week. Before starting with each session it is very important to stretch your muscles first, in order certain injuries to be avoided.




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