Change is a part of life, you cannot eat the same food for days like, imagine having pizza for breakfast, lunch, and dinner—sounds fun, right? But what if you had to do it for the next 14 days? It would become an awful experience, then. Now, if you are a health-conscious person who likes to exercise regularly and stay in good shape, that’s amazing. But doing the same count of burpees, going through the same workout routine can become tedious at times—so you need a bit of change.
So, how about you follow a The 30-Day Squat Challenge that gives you a sense of change while keeping your exercise schedule on point? And if you are not someone who wishes to exercise daily yet you want a nice figure, then go for this challenge. It will motivate you to become regular with your workout and also give awesome results!
A survey says that 2.7 billion people will be overweight and around 177 million are going to suffer from severe obesity by 2025. We don’t want you to be one of them. And that is why we have made this perfect 30-day squat challenge for your body so that you can enjoy a happy and healthy life!
Before starting to talk about this challenge, you must note that this challenge is meant to motivate you to exercise daily and you should not expect an unreal outcome from this. With that being said, let’s jump right in!
Points for the 30-days squat challenge
1. The basic squat
Stand straight with your feet shoulder-width apart, join your hands and keep it in front of your chest with your elbow slightly bent. Then push your hip back and bend your knees to pause at the bottom where your thighs are parallel to the ground. Hold that position for a few seconds then come back to the starting position.
This is the basic squat. If you start with this one, we are sure this will help you out initially, or you can also use this as a warm-up. After completing 3 sets of the basic squat, you can jump up on something hard like a log of wood, a board, etc.
2. Glute kickback
Stand straight with your shoulder and legs width apart and also clasp your palm in front of your chest. Sit into the squat position and keep your weight on your heels. Then lift your leg straight behind you keeping your hips square, perform the same with another leg, that is a rep, you have to do 20 reps.
After gaining some confidence in the kickback squat, combine both the squats you learned till now. Doing back-to-back basic squats first, and then kickback squat will surely help you out.
3. Know when to take some rest
Do basic + kickback squat for 5 days then take a rest for a day because rest is also very important as your lower body has, by now, been working continuously for 5 days and it’s time to give it a break.
Remember one thing with exercise and rest both go hand in hand but the rest should be in a justified manner. For example, if you worked out for, let’s say, 5 days, then take a break for a day. But it should never be that you worked out for a day and then you took rest for five days in a row! That should only happen in case you sustain some injury during your exercise routine.
After taking a break for a day, start your next day with a form of squat, that is, the Sumo squat.
4. The sumo squat
To do Sumo squat, stand with feet a little wider than shoulder-width apart, toes slightly turned out in a “V” shape, place your hands on your hips. Put your back down and do a squat make sure your knees are out and your chest is up.
5. The reaching sumo squat (upgraded version of sumo squat)
This next type of squat is a better version or, you might say, an upgraded version of Sumo squat. To do this squat, stand on your feet a little wider than shoulder-width apart with your knees and toes in an outward direction then do a squat keeping your finger close to the ground, eyes should be focused ahead and chest should be lifted.
Then get back to the starting position and keep your arms straight overhead near your ears as you raise on your tiptoes.
Do this same process again and the whole thing will count as a rep. Note that you have to do 15 such reps.
Do not do more than 15 reps on your first day. Remember that we are here to build a habit so we will increase gradually if you do more than 15 on your first day then it might overwork your muscles as there’s a chance your muscles have been in rest for a long time before you started this challenge.
So, you have learned 2 new forms of squat and now, your next target is to combine these two, that is, the sumo squat and the reaching sumo squat. You have to do this combination for the next 3 days.
After doing this for three days you have to take a break for a day as we said the earlier break is as important as the workout.
6. Combine all four squats
After this, you can combine all the 4 squats we have learned till now, which would be more than enough for a beginner to start. Do not rush into the exercise, they might take some time but make sure you have patience because this is the only thing which can lead you towards your goal. Continue this for the rest of the days of your 30-day challenge!
Remember one thing—the journey is not going to be easy but you have to do your best, and you are not allowed to lose focus, and not allowed to break discipline. We hope this article helped you and if you are satisfied with our workout routine, do not forget to share this one with your friends and family members. Thank you for reading this article and have a great day.