30 Day Squat Challenge - Ready To Be Transformed? (Download PDF)

Get ready to sculpt your lower body
Popular Health
By Popular Health Staff

Squat Challenge

Do you want to achieve a toned, lifted, rounded or bigger butt? We have put together the ultimate 30 day squat challenge chart that will transform how your butt looks in your favourite tight jeans.

Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Printable PDF For The 30 Day Squat Challenge!

10 Benefits Of Squats

  1. Build muscle

  2. Burns more fat due to increased muscle

  3. Maintain mobility

  4. Maintain balance

  5. Prevents injuries

  6. Strengthen your core

  7. Strengthen your joints

  8. No equipment is required

  9. Can be done everywhere

  10. Increases flexibility

How Many Calories Can You Burn Doing Squats

According to What's Cooking America, by multiplying .096 by your weight in pounds, an individual who weighs 180 lbs would burn 17.3 calories per minute, (.096 x 180 = 17.3).

What Do Squats Do For A Woman's Or Man's Body

This is an excellent workout to create the best results to tone your butt, legs, calves and core.

You may choose to perform the squat without equipment or add a dumbbell or barbell for extra resistance.

How To Do Squats Correctly

See video.

  1. Stand straight with your feet hip width apart and your arms down by your side

  2. While looking straight ahead squat down keeping your knees in line with your feet

  3. As you lower into a squat start to raise your arms out in front of you for balance

  4. Keep a neutral spine at all times while tightening your glutes and core

  5. Squat until your hip joint is lower than your knees and never let your knees go over your toes

  6. Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Advance Variation Of The Squat

See how to do dumbbell sumo squat for an advance variation of the squat.

30 Day Squat Challenge Instructions

  1. 1 exercise Day 1 to Day 30

  2. Infographic with visual instructions to follow online

  3. Print PDF available at the end of the infographic

1ST DAY: 50 Squats 2ND DAY: 55 Squats 3RD DAY: 60 Squats 4TH DAY: REST DAY 5TH DAY: 70 Squats 6TH DAY: 75 Squats 7TH DAY: 80 Squats 8TH DAY: REST DAY 9TH DAY:100 Squats 10TH DAY: 105 Squats 11TH DAY: 110 Squats 12TH DAY: REST DAY 13TH DAY: 130 Squats 14TH DAY: 135 Squats 15TH DAY: 140 Squats 16TH DAY: REST DAY 17TH DAY: 150 Squats 18TH DAY: 155 Squats 19TH DAY: 160 Squats 20TH DAY: REST DAY 21ST DAY: 180 Squats 22ND DAY: 185 Squats 23RD DAY: 190 Squats 24TH DAY: REST DAY 25TH DAY: 220 Squats 26TH DAY: 225 Squats 27TH DAY: 230 Squats 28TH DAY: REST DAY 29TH DAY: 240 Squats 30TH DAY: 250 Squats



30 Day Squat Challenge
30 Day Squat Challenge

Print PDF Below


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