Squats challenge: spectacular legs and glutes in just 30 days

A fun sporting challenge to tone your lower body. Are you ready?

With the lifestyles of modern societies, it is extremely important to stay active and avoid a sedentary lifestyle, since physical exercise brings many benefits to our mental and physical health..

The goal of doing sports should be the health of the person; however, the physical aspect is very important for many, and it is not surprising in this society that demands so much from us.

In this article we will propose you a squat challenge so that you can have more, stronger, firmer and toned legs and buttocks and so that your general wellbeing is increased. Now, before we go any further, you can take a look at these two interesting articles:

• The 10 Psychological Benefits of Exercising
• Practicing physical exercise improves academic performance

The benefits of doing squats

Squats are a classic in leg workouts, as it is an exercise that builds muscle and strengthens the tendons and ligaments of the legs and buttocks, but also positively affects the core and lower back. but it also has a positive effect on the core and lower back..

Admittedly, many people find it difficult to perform leg exercises; however, squats provide many benefits for the person who performs them:

• Increases lower body strengthIncreases lower body strength, and helps tone legs and buttocks.
• Increases bone density of the spine, hips and legs, which helps to tone legs and buttocks.Increases bone density in the spine, hips and legs, which helps prevent osteoporosis.
• Helps burn calories and fat and fat during the following 24 hours after exercise.
• Stimulates the Cardiovascular system.
• Increases basal metabolism, so more calories are burned at rest.
• It affects power and endurance in other exercises or activities: running, soccer, jumping, etc.
• If performed correctly, it increases range of motion and increases flexibility around the hips.
• With fewer repetitions, more weight and the right diet it is possible to develop muscle mass in the leg and gluteal area.
• It improves posture since, with this exercise, the core and lower back are worked.

Squat Challenge: toned legs and buttocks in one month

After reading these benefits, you're sure to want to hit the gym and take advantage of the power of squats. That's why, in this article, we're going to introduce you to a challenge that was published in "Shape" magazine so you can achieve spectacular legs and glutes.

You can perform this challenge in combination with other workouts. Therefore, if you already have a gym routine, you can do the challenge before you start or after, as you please..

Below you can find the challenge explained.

Day 1: Basic Squat

The classic squat is the most common. To perform it simply stand with your legs apart and your feet in line with your shoulders.. Your hands should be in front of your chest and your elbows slightly bent. Push your hips back so that your shoulders go slightly forward, but keep your eyes straight ahead and your back straight.

At the same time, bend your knees as if you were going to sit down. Pause in the lower position and ascend again. If you are skilled, you can practically reach the squat position, but never sacrifice good posture. Do 15 reps, with or without weight depending on fitness level.

Day 2: Glute kick

This exercise is also known as the donkey kick.. The classic form involves getting into a quarter-legged position, simulating a donkey, and performing a back kick, always keeping your core tight, your back straight and your eyes on the ground.

The kick is performed by lifting the leg after bringing the knee to the abdominals and simulating a kick. Now, there are different variations, such as simply lifting the leg straight when in a plank position or performing a squat and then lifting the leg back. You can check it out in the video below.

Do 10 reps with each leg.

Day 3: Basic Squat + Glute Kick

Combine the exercises from day 1 and day 2.. Do 15 reps of classic squats and 16 reps of glute kick (8 for each side).

Day 4: Basic Squat + Glute Kick

As on the previous day, combine the exercises of day 1 and day 2.. Do 20 reps of classic squats and 20 reps of glute kick.

Day 5: Rest

Take a rest day to replenish your strength and allow your muscles to repair.

Day 6: Sumo Squat

The sumo squat is similar to the normal squat, but the leg placement is slightly different. the leg placement is slightly different, with the tips of the toes and knees pointing outward.. You should perform 15 repetitions of this exercise, and you can do it with or without weight.

To learn how to perform it, you can view the following audiovisual content.

Day 7: Sumo Reach Squat

This exercise is a variation on the sumo squat, but instead of simply lowering and raising instead of simply lowering and raising, you need to raise your arms and toes on the way up, as if you were lifting a ball plie.as if you were doing a ballet squat. Do 20 repetitions.

Check out this video to learn how to do it.

Day 8: Sumo Squat + Sumo Reach Squat

On the eighth day you need to combine both of the above exercises and perform 15 reps of the sumo squat and 20 reps of the sumo reach squat.

Day 9: Sumo Squat + Sumo Reach Squat

As on the previous day, you should combine the exercises from day 6 and day 7, and perform 15 reps of the sumo squat and 20 reps of the sumo reach squat.

Day 10: Rest

Take advantage of this day to recharge your batteries and allow your body to recover from the efforts you are making in the challenge.

Day 11: Oblique squat

To perform the oblique squat, it is necessary to perform a sumo squat as explained in the previous lines.

Now, you need to put your hands behind your head so that your elbows are bent outward. When you reach the starting position after the descent, you need to continue to raise your leg as if you were going to touch your knees to your elbow. You should stay where your range of motion allows and return to the starting position.

Day 12: Jumping Squat

We perform the classic squat but let the arms flow naturally, as the squat is key to initiating a jump. You can see how to do it in the video below. Do 20 reps.

Day 13: Oblique squat + jump squat

Do both of the above exercises. 15 reps of the oblique squat and 20 reps of the jump squat.

Day 14: Oblique squat + jumping squat

As on the previous day, perform the exercises of day 11 and day 12. Perform 15 reps of the oblique squat and 20 reps of the jump squat.

Day 15: Rest

Enjoy a rest day to replenish your strength and allow your muscles to repair.

Day 16: Tight squat

The narrow squat is a different exercise, rarely used but very effective. It is like the classic squat, but instead of having your legs open, you have to have them closed. Hands on the back of your neck. Do 15 repetitions.

Day 17: Pistol squat

The pistol squat is a complex squat, which consists of doing the normal squat but extending one of the legs forward. For those who are not able to do it, you can lean with your hands on a bench and try to do the movement with the help of your arms. Do 10 repetitions with each leg.

Day 18: Narrow squat + pistol squat

Perform the previous exercises. Do 15 repetitions of the narrow squat and 20 repetitions of the pistol squat.

Day 19: Narrow squat + pistol squat

This day is required to perform the same exercises as the previous day.

Day 20: Rest

On day 20, do a rest day to replenish your strength and to allow your muscles to repair.

Day 21: Cross squat

Stand with your feet apart as in the classic squat and your elbows bent, hands together in front of your chest. Lower into a squat position, thighs parallel to the floor. Place the right foot back and to the left. In this position go up and down in rhythm with the repetitions. Then do the same with the other leg. 10 repetitions on each side.

Day 22: Split squat

This exercise consists of getting into a stride position. With one leg forward and backward. Then you need to lower one knee while the other leg is bent. Do 10 repetitions on each side.

Day 23: Cross squat + split squat

Do the two previous exercises. Perform 20 repetitions of each.

Day 24: Cross squat + split squat

As on the previous day, perform these exercises with 20 reps each.

Day 25: Rest

A rest day is key to replenish your strength and allow your body to recover from the effort made.

Day 26: Isometric squat

This type of squat consists of getting into the classic squat position, and when the lowering is performed, instead of going up after a short pause, it is necessary to remain in that situation for a long period of time. Do this exercise for as long as you can.

Day 27: Pop squat

The pop squat consists of performing a squat one jumpin' jacks. Do 20 repetitions of this exercise. You can see how to perform this one in this video:

Day 28: Isometric Squat + Pop Squat

Perform the above exercises. Hold as long as you can on the isometric squat and do 20 reps of the pistol squat.

Day 29: Isometric squat + pop squat

As on the previous day, perform the above exercises. Hold as long as you can on the isometric squat and do 20 reps of the pistol squat.

Day 30: Squat superset

To finish this challenge, do all of the above exercises for a total of five reps for two sets, back-to-back.