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(HealthNewsDigest.com) – Squat is the ultimate butt workout. But it’s not just about your butt and thighs. It’s a fantastic full body exercise that works your hamstrings, hips, back, calves and core as well. Since it involves multiple muscle groups, squat enhances production of anabolic hormones that help to lose fat and build muscles. Regular squatting also helps to improve posture and body flexibility.
The 30-day squat challenge featuring 12 different squat techniques would take you right through from the basic bodyweight squat to impressive pistol squat. Every challenge follows a stable series of progression which would help you get a great body. Just dedicate only a couple of minutes each day to the squat moves mentioned below along with your regular workout routine. In addition, make sure you eat well and get ample rest to ensure the best outcome.
30-day squat challenge calendar
Here is the 30-day squat challenge calendar that you must follow to beat the challenge.
Day 1 – Basic Squat; 15 reps
Day 2 Glute Kickback: 20 reps
Day 3 – Basic Squat – 15 reps and Kickback Squat – 15 reps
Day 4 – Basic Squat – 20 reps and Kickback Squat – 20 reps
Day 5 – Rest Day – Your body needs complete rest today
Day 6 – Sumo Squat – 15 reps
Day 7 – Reaching Sumo Squat – 20 reps
Day 8 – Sumo Squat – 15 reps and Reaching Sumo Squat – 15 reps
Day 9 – Sumo Squat – 20 reps and Reaching Sumo Squat – 20 reps
Day 10 – Give your body a 360 degree rest today
Day 11 – Oblique Squat – 15 reps
Day 12 – Jump Squat – 20 reps
Day 13 – Oblique Squat – 15 reps and Jump Squat – 15 reps
Day 14 – Oblique Squat – 20 reps and Jump Squat – 20 reps
Day 15 – Take a break today
Day 16 – Narrow Squat – 15 reps
Day 17 – Pistol Squat – 10 reps
Day 18 – Narrow Squat – 15 reps and Pistol Squat – 15 reps
Day 19 – Narrow Squat – 15 days and Pistol Squat – 20 reps
Day 20 – Give your body a peaceful rest today
Day 21 – Curtsey Squat – 10 reps on each side
Day 22 – Split Squat – 15 reps on each side
Day 23 – Curtsey Squat – 10 reps and Split Squat – 10 reps
Day 24 – Curtsey Squat – 15 reps and Split Squat – 15 reps
Day 25 – No more squats today
Day 26 – Isometric Squat – 10 reps on each leg
Day 27 – Pop Squat – 30 reps
Day 28 – Isometric Squat – 15 reps each side and Pop Squat – 20 reps
Day 29 – Isometric Squat – 20 reps each side and Pop Squat – 30 reps
Day 30 – 2 sets of 5 reps of each squat move
If you look at the calendar, you’ll understand that each day has its required amount of reps to do. Make a note that the challenge is not about the amount of reps you’re doing. Rather it’s all about how perfectly you can perform.
#1 mistake to avoid
Let’s have a look at the #1 mistake to avoid.
After you complete your challenge, don’t stop doing workouts. It’s like spending years getting a degree and then tearing up the certificate.
When you’re on a 30-day squat challenge, make sure you keep challenging yourself and take your workout challenge to the next level. This is what being healthy and fit all about. The challenge shouldn’t be accepted just for the sake of achieving your dream butt, but to maintain it. So keep working and include variations from time to time. Learn more about squat and understand its benefits.
Diet to take
Compliment the challenge with proper diet plan to recover and repair the targeted area for growth. And taking proper protein packed foods is a must. Protein helps in building up muscles. The glute muscles require adequate amount of protein every day to ensure that you get a decent-sized perky butt.
Initiate your day with a perfect protein smoothie, 2 hard-boiled eggs or an omelette with salad. During meal, take lean protein like fish, tempeh or chicken. And to snack between, have some boiled lentils along with wheat bread.
Squat is a form of compound workout that can simply do wonders for your body. Apart from making your butt firmer, tighter and toned up, it ensures improved mobility, better production of anabolic hormones and last but not the least, weight loss. However, it all requires you to stick to a regular workout schedule that includes different forms of squatting along with taking proper diet and getting 8 hours of solid sleep. So keep squatting and stay fit.
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