The 30-Day Squat Challenge That Will Transform Your Body


If you are not as satisfied how your body looks, then you should definitely try this 30 day squat challenge. It will transform your body in a way you would’t believe. But, why squats? The answer is because squats are the best butt burners. “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,”  says Angela Leigh. She is a trainer and Equinox National Manager ETC, who developed a plan that targets the hamstrings, glutes and calves and at the same time helps you sculpt a strong back, firm butt and sexy, shapely legs. It is necessary to warm up before you start doing the exercises. Warming up prepares your body to move and gets your blood pumping. To warm up, start by doing but kicks for 30 sec, high knees for 30 sec and jumping jacks for 30 sec. “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,” says Angela. For the challenge, do 3 sets of the squats every day. Between the sets, take 2-3 minutes break and take one day off to rest. Just finish the challenge, don’t give up, it takes only 30 days! You’ll love the end results, that’s a guarantee! Here is how to properly do the squats from the 30 Day Body Transforming Challenge:

Basic Squat

Stand with your back straight and put your feet slightly wider than hip-width apart. Put your arms in front of to maintain balance, and start lowering your butt. Be careful, because your knees can’t go past your toes. Once you do the squat, return to the standing position.


Weighted Squat

Stand up straight and be careful so that your back is always straight. Put your feet slightly wider than hip-width apart. Take a dumbbell in each hand and start lowering your butt towards the ground. Keep your arms at your sides while doing the squats. Return to standing position.

Hands-Behind-Head Squat

Stand with your back straight and put your feet slightly wider than hip-width. Put up your hands and place them behind your ears, with the elbows out wide. Start lowering your butt to the ground. It’s very important that your knees don’t past your toes. When you do the squat, return to standing position.

30-Day Squat Challenge:

Day 1 – 10 basic squats Day 2 – 10 basic squats Day 3 – 15 basic squats Day 4 – rest day Day 5 – 20 basic squats Day 6 – 20 basic squats Day 7 – rest day Day 8 – 25 basic squats Day 9 – 30 basic squats Day 10 – 10 hands behind-head squats Day 11 – rest day Day 12 – 10 hands behind-head squats Day 13– 15 hands behind-head squats Day 14 – rest day Day 15 – 20 hands behind-head squats Day 16 – 20 hands behind-head squats Day 17 – 25 hands behind-head squats Day 18 – rest day Day 19 – 30 hands behind-head squats Day 20 – 10 weighted squats Day 21 – rest day Day 22 – 10 weighted squats Day 23 – 15 weighted squats Day 24 – 20 weighted squats Day 25 – rest day Day 26 – 20 weighted squats Day 27 – 25 weighted squats Day 28 – rest day Day 29 – 30 weighted squats Day 30 – 10 basic + 10 hands behind-head + 10 weighted squats Source:

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