A fun sports challenge with which you will tone the lower body. You are ready?
With the lifestyle of modern societies, it is extremely important to stay active and avoid sedentary lifestyle, since physical exercise provides many benefits for our mental and physical health.
The objective of practicing sports must be the health of the person; However, physical appearance is very important to many, and it is not surprising in this society that demands so much of us.
In this article we will propose you a squat challenge so that you can have stronger, firmer and more toned legs and buttocks and so that your general well-being increases. Now, before continuing, you can take a look at these two interesting articles:
The 10 psychological benefits of practicing physical exercise
Squats are a classic in leg training, as it is an exercise that allows you to develop muscles and strengthen the tendons and ligaments of the legs and glutes, but also positively affects the core and lower back.
Admittedly, many people find it difficult to perform leg exercises; However, squats have many benefits for the person doing them:
Increases lower body strength, and helps tone legs and glutes.
Increases bone density in the spine, hips, and legs, which helps prevent osteoporosis.
They help burn calories and fat for the next 24 hours after exercise.
Stimulates the cardiovascular system.
Basal metabolism increases, so more calories are burned while at rest.
It affects power and endurance in other exercises or activities: running, playing soccer, jumping, etc.
Done correctly, the range of motion is increased and flexibility around the hips increases.
With fewer repetitions, more weight and the correct diet it is possible to develop muscle mass in the leg and buttock area.
Improve your posture since, with this exercise, you work your core and lower back.
Squat challenge: toned legs and glutes in a month
After reading these benefits, you sure want to hit the gym and take advantage of the power of squats. That is why, in this article, we are going to present you a challenge that was published in the magazine “Shape” so that you can achieve spectacular legs and glutes.
You can do this challenge in combination with other workouts. Therefore, if you already have a gym routine, you can do the challenge before starting or after, as you please.
Below you can find the challenge explained.
Day 1: Basic squat
The classic squat is the most common. To do it, you simply have to stand up, with your legs open and with your feet aligned with your shoulders. The hands should be in front of the chest and the elbows slightly bent. Push your hips back so that your shoulders are slightly forward, but keep your gaze 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 move back up. If you are an expert, you can practically reach the squat position, but never sacrificing good posture. Do 15 reps, with or without weight depending on your fitness level.
Day 2: Glute kick
This exercise is also called the donkey kick. The classic form tries to get into a four-legged position, simulating a donkey, and perform a back kick, always keeping the core tight, the back straight and looking at the ground.
The kick is performed by lifting the leg after bringing the knee to the abdominals and simulating a kick. Now, there are several variations, such as simply lifting your leg straight when in a plank position or squatting and then lifting your leg back. You can check it in the following video.
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 the glute kick (8 for each side).
Day 4: Basic squat + glute kick
As in 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 day off to recharge your batteries and so your muscles can repair themselves.
Day 6: Sumo Squat
The sumo squat is similar to the regular squat, but the placement of the legs is slightly different, with the balls of the feet and knees pointing outward. You should perform 15 repetitions of this exercise, and you can do it with or without weight.
To know how to run it, you can view the following audiovisual content.
Day 7: Reach Sumo Squat
This exercise is a variation of the sumo squat, but instead of simply going down and up, you need to raise your arms and the balls of your feet on the rise, as if it were a ballet plie. Do 20 reps.
Take a look at this video to find out how.
Day 8: Sumo Squat + Reach Sumo Squat
On the eighth day it is necessary to combine both previous exercises and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 9: Sumo Squat + Reach Sumo Squat
As in the previous day, you should combine the exercises of day 6 and day 7, and perform 15 repetitions of the sumo squat and 20 of the reach sumo squat.
Day 10: Rest
Take advantage of this day to regain strength and for the body to recover from the efforts you are making in the challenge.
Day 11: Squat with oblique
To perform the oblique squat, it is necessary to perform a sumo squat as explained in the previous lines.
Now, you have to put your hands behind your head so that your elbows are bent outwards. Upon reaching the starting position after the descent, it is necessary to continue raising the leg as if we were going to touch with the knees at the elbow. You should stay where your range of motion allows and return to the starting position.
Day 12: jump squat
We perform the classic squat but letting the arms flow naturally, since the squat is key to starting a jump. You can see how to do it in the video below. Do 20 reps.
Day 13: Oblique Squat + Jump Squat
Do the two previous exercises. 15 reps of the oblique squat and 20 reps of the jump squat.
Day 14: Oblique Squat + Jump Squat
As before, do the exercises on day 11 and day 12. Perform 15 repetitions of the oblique squat and 20 repetitions of the jump squat.
Day 15: Rest
Enjoy a day off to recharge your batteries and so your muscles can repair themselves.
Day 16: Narrow 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 keep them closed. Hands on the nape. Do 15 reps.
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 people who are not able to do it, they can support themselves with their hands on a bench and try to make the movement with the help of their arms. Do 10 reps with each leg.
Day 18: Narrow Squat + Pistol Squat
Do the previous exercises. Do 15 reps of the narrow squat and 20 reps of the pistol squat.
Day 19: Narrow Squat + Pistol Squat
This day it is necessary to perform the same exercises as the previous day.
Day 20: Rest
On the 20th, take a day off to recharge your batteries and so your muscles can repair themselves.
Day 21: Cross Squat
Stand with your feet apart as in the classic squat and your elbows bent, your hands clasped in front of your chest. Lower yourself into a squat position, with your thighs parallel to the ground. Place your right foot back and to the left. In this position, go up and down to the rhythm of the repetitions. Then do the same with the other leg. 10 reps on each side.
Day 22: Split squat
This exercise consists of getting into a lunge position. With one leg forward and back. Then it is necessary to lower one knee while the other leg bends. Do 10 reps on each side.
Day 23: Cross Squat + Split Squat
Do the two previous exercises. Perform 20 repetitions on each of them.
Day 24: Cross Squat + Split Squat
As in the previous day, do these exercises with 20 repetitions each.
Day 25: Rest
A rest day is key to regain strength and for the body to recover from the effort made.
Day 26: Isometric Squat
This type of squat consists of placing yourself in the classic squat position, and when you go down, instead of going up after a short pause, you need to stay 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 with a jumpin ‘jacks. Do 20 repetitions of this exercise. You can see how to run this in this video:
Day 28: Isometric Squat + Pop Squat
Do the previous exercises. Hold on as long as you can in the isometric squat and do 20 reps of the pistol squat.
Day 29: Isometric Squat + Pop Squat
As in the previous day, do the previous exercises. Hold as long as you can in the isometric squat and do 20 reps of the pistol squat
Day 30: Squat Superset
To finish this challenge, do all the previous exercises, with a total of five repetitions during two sets, in a row.