Your 28 Day Squat Challenge

Are you up for a great challenge? One that will reshape and lean out your lower half? Build muscle and put a little less jiggle in your wiggle?

If you answered yes to any of those questions, then read on to take this awesome booty building challenge!

Why Do I Need to Squat (Or Even a Squat Challenge)?

Squats are one of the best exercises for building muscle in the lower body and helping you to firm it all up. Squats work more muscle than just your bum, though they also work the quads, hamstrings, muscles of the shins, calves, and even the hip flexors. For this reason, squats are known as a compound exercise, and they burn more calories than isolation exercises (exercises that only work one muscle group at a time).

First Things First: Get Your Form Down

There is a proper way to perform a squat, and until you get your form down, I would suggest not adding any weight. Just practice with bodyweight only until you feel confident (which won’t take long, we promise).

  • Stand with your feet at hip-width apart, feet facing forward, back straight, and chest up.
  • It’s up to your what you do with your hands, but most people typically bring them both just in front of the chest and clasp them together. Or, you can reach out in front of the body with straight arms for better balance.
  • Soften the knees and sit the hips back as if you were about to sit in a chair.
  • Keeping the back straight and in line, keep the hips moving back and bending the knees until the thighs are parallel to the floor.
  • Push off with the heels and come back up to standing for one full rep.

Let’s Get To The Good Part!

Normally, when you see a squat challenge, you’ll see a steady increase in the reps. This isn’t that effective in building muscle, but it effective for building your endurance. That’s not the point with this squat challenge; we’re here to put on some muscle and harden up!
In this program, the amount of sets you will do is the first number, and the amount of reps you will do is the number following “x”.

Week 1- Traditional Squats (Here’s how to do them)

Monday: 3 X 10
Tuesday: 3 X 12
Wednesday: Rest
Thursday: 3 X 15
Friday: 4 X 15

Week 2- Goblet squats with kettlebell or dumbbell (Here’s how to do them)

Monday: 3 X 10
Tuesday: 3 X 12
Wednesday: Rest
Thursday: 3 X 15
Friday: 4 X 15

Week 3- Traditional Squats & Goblet Squats

Monday: 3 X 10 Goblet, 3 X 10 traditional
Tuesday: 3 X 12 Goblet, 3 X 12 traditional
Wednesday: Rest
Thursday: 3 X 15 Goblet, 3 X 12 Traditional
Friday: 4 X 15 Goblet, 3 X 12 Traditional

Week 4- Traditional Squats, Goblet Squats, and Jump Squats (Here’s how to do them)

Monday: 3 X 10 goblets, 3 X 10 traditional, 3×10 jump
Tuesday: 3X 12 goblets, 3X12, traditional, 3X12 jump
Wednesday: Rest
Thursday: 3X 15 goblets, 3X15 traditional, 3X15 jump
Friday: 4X 15 goblet, 4X15 traditional, 4X15 jump

After you’ve completed this program, you are definitely going to notice a difference in not only the way your body looks but also your strength. Stay faithful to the program, eat healthily, and drink plenty of water for best results. Good luck!

Sources:
My Fitness Pal

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