Think you can’t get a great butt from squats alone? Think again. My glutes are on fire after completing the 30-Day Squat Challenge, and I’m not stopping with just one set!
I started the challenge back in June to see if I could really get an amazing bum from just one exercise. I’ll be honest—at the beginning, I wasn’t so sure it was possible. But after six weeks, my results are in: The challenge worked!
I started out doing 12 squats every day for 30 days, taking a full rest day after each workout. By week two, I noticed a change in my bum, and by week three I could see the difference even when I wasn’t working out.
After completing the challenge, I can now do 100 squats at a time—without stopping! A few weeks ago, the personal trainer who designed this workout told me she was tired of seeing me in those same 12 squats. She said I was ready to take it up a notch. The challenge also helped me build muscle, which is how I’ll be getting my super-tight tush for the rest of my life. Do you know what that means? It means no more squats! Don’t get me wrong—I’m glad they were part of my journey. But I’m looking forward to a future of other, non-butt-related workouts.
I think one reason this challenge worked so well is that it’s not your average booty workout. We only did 12 squats at a time, but we were constantly switching it up—we did front, side, and back lunges; deadlifts, and glute bridges, plus other exercises to work our core. It was worth it though—my butt is definitely more toned. I used to have a little pouch back there, but now it’s gone! I also noticed my legs are tighter during climbs on the StairMaster. Now that I’m doing high-intensity interval training and circuits in addition to the squats, my legs, and booty are getting more defined than ever before.
I can honestly say I’m so happy with my new body. I would never have believed it if you had told me six weeks ago that this challenge would get me super healthy, give me a pushed-up bum, and tighten up my legs. I’m a believer now! And after all my success, I think it’s time for a 30-day challenge of my own: I won’t ever lift weights again without incorporating squats.
What challenges have you tried? What has been one of your biggest successes? Share in the comments below. Want to give the 30-Day Squat Challenge a go? Follow the directions below to get your own results.
The 30-Day Squat Challenge
The 30-day squat challenge is a popular fitness challenge that involves doing a certain number of squats each day for 30 days. The challenge is designed to improve lower body strength and endurance. Here’s a detailed breakdown of what to expect during the different stages of the challenge.
- Day 1-5: During the first few days of the challenge, you’ll likely find the workouts to be relatively easy. You’ll start with a smaller number of squats, typically around 50, and gradually increase the number of squats by 5 each day. By day 5, you’ll be doing 70 squats, and while it might feel challenging, it’s still manageable.
- Day 6-10: As the challenge progresses, you’ll start to feel more of a burn in your legs. You’ll begin to notice a difference in your quads and glutes, which will feel more engaged during your workouts. You’ll also start to feel more confident in your ability to do squats. By day 10, you’ll be doing 100 squats, and while it might feel like a lot, you’ll still be able to complete them without too much difficulty.
- Day 11-20: The middle of the challenge is the most challenging part for many people. Your legs will be feeling the burn, and you might need to take more breaks during your squats to catch your breath. However, you’ll also notice that your form is improving, and you’ll be able to go deeper into your squats without compromising your form. By day 20, you’ll be doing 170 squats, and while it might feel challenging, you’ll be starting to see some real progress in your lower body strength.
- Day 21-30: The final 10 days of the challenge will likely fly by. You’ll be doing 220 squats by day 30, and while it’ll be tough, you’ll feel strong and accomplished every time you complete your daily squats. Your legs will feel firmer, and you’ll have more endurance during your other workouts.
The bottom line
Overall, the 30-day squat challenge was a great way to mix up my workout routine and challenge myself to push harder in my workouts. While it was definitely challenging at times, I was able to complete the challenge and see noticeable improvements in my lower body strength and endurance.
If you’re looking for a fun way to challenge yourself and build lower body strength, I would definitely recommend trying the 30-day squat challenge. Just make sure to listen to your body and take breaks when needed to avoid injury.
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