30 -Day squat challenge to change your butt and your life

30 -Day squat challenge to change your butt and your life
Highlights

New Years around lets get focused on working out for a perfect butt But if youre not a huge fan of sweating, ther sweaty people, or sweaty equipment, weve got a better fitness goal for you a do anywhere, a prop free 30 squat challenge

New Year's around lets get focused on working out for a perfect butt. But if you're not a huge fan of sweating, ther sweaty people, or sweaty equipment, we've got a better fitness goal for you: a do anywhere, a prop free 30 squat challenge.

HERE ARE THE MOVES YOU NEED TO KNOW
All you need to complete are the set of exercises given below, your donk, and the mentioned plan. Here, the moves you'll be crushing over the next 30 days, how to perform them, and how many sets and reps you'll do each week.

1.THE SQUAT
Standith your feet slightly wider than shoulder - width apart, turning out your toes and kness slightly.Bend your knees to lower your body like you're sitting in a chair, keeping your chest up.when your thighs are parallel to the ground, push up through your heels and toes to raise yourself backup. when you reach the top of the move, squeeze your glutes. Thats one rep.

stand with your feet slightly wider than shoulder - width apart, turning out your toes and knees to your lower your body like you're sitting in a chair, keeping your chest up. when your thighs are parallel to the ground, slightly straigthen your knees, then bend them again so your thighs are parallel. push up through your heels and toes to raise yourself back to standing position. when you reach the top of the moves, sqeeze your glutes. thats one rep.

2. THE SQUAT PULSE
Stand with your feet slightly wider than shoulder width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you're sitting ina chair, keeping your chest up. when your thighs are parrallel to the ground, slightly straighten your knees, then bend them again so your thighs are parallel. Push up through your heels and toes to raise yourself back to the standing position. When your thighs are parallel to the ground, slightly straighten your knees, then bend them again so your thighs are parallel. push them through your heels and toes to raise yourself back to standing position. when you reach the top of the move, sqeeuze your glutes, thats one rep.

3. THE SQUAT JUMP
Stand with your feet slightly wider than shoulder - width apart, turning out your toes and knees slightly. Bend your knees to lower your body like you're sitting in a chair, keeping your chest up. when your thighs are parallel to the ground, use your arms and push through your heels to jump straight up as high as possible. squeeze your quads and glutes as you jump, and land softly back in the squat position. thats one rep.

4. LETS DO THE SUMO SQUAT
Stand with your feet two or three feet apart, turning out your toes and knees slightly. Bend your knees to lower your body like you're sitting in a chair, keeping your chest up. when your thighs are parallel to the ground, push up through your heels and toes to stand, and raise yourself onto your tippy toes. squeeze your glutes at the top of the move, then lower your heels. Thats one rep.

5.SIDE SQUAT
Stand with your feet two or three feet apart, turning out your toes and knees slightly. keeping your chest lifted, shift your weight to your right side, and bend your right knee until your right thigh is parallel to the ground.your left leg remains straight. Push through your right heel to return to the standing position. Thats one rep.
complete the suggested number of reps on the right side before switching to the left.

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