30 Day The BodyRock Squat Challenge
30 Day’s The BodyRock Squat Challenge …
The idea is that by the end of the 30 days every muscle in & around the Butt, including the Inner & Outer Thighs will have been worked.
I am using either my sandbag 
, 
, 
which you can find in the Store, but if you don’t have one, don’t you worry – I have made a post full of ideas –HERE & I’m sure you can find something you can use to intensify this 30 days by adding some weight to each day — You will see quicker results if you add weight, so get looking. I want to know how much you use.
, , which you can find in the Store, but if you don’t have one, don’t you worry – I have made a post full of ideas –HERE & I’m sure you can find something you can use to intensify this 30 days by adding some weight to each day — You will see quicker results if you add weight, so get looking. I want to know how much you use.
I have decided that 20 pounds is my weight of choice for each day as I want to make sure I can walk at the end of the 30 days, however if it gets to ”easy” I will add more weight each week.
So Print off the calendar below to cross off your days … Look at the exercises I have posted below for each day…
Take a before picture for the end of this EPIC Ass Workout !!!
Enjoy – Please update me as you work through this everyday …
The trick is to add these to your daily routine …. and remember you can always space them throughout your day 
.
Calendar to cross off days:
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The Challenge:
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Day One – 50 Weighted Squats
Day Two – 55 Burpees
Day Three – 60 SandBag Swings
Day Four – Rest Day - Enjoy it
Day Five – 70 – Inner Thigh Lifts – 35 Each Leg
Ask Yourself – Can you go heavier ?
Day Six - 75 Bench Leaps
Day Seven – 80 Weighted Squats
Day Eight - Rest Day
Day Nine - 100 Wide Leg Squats
Day Ten – 105 Pulse Squats
Day 11 – 100 1 Leg Lifts – 50 Each Side
Day 12 – Rest Day
Day 13 – 130 Ski Abs
Day 14 – 135 Switch Jumps
Day 15 – 140 Weighted Lunges – 70 Each Leg (Weight Optional)
Day 16 - Rest Day
Day 17 – 150 Weighted Squats
Day 18 - 155 Squat Jumps
Day 19 – 160 Weighted Squats & Kick – 80 Each Leg
Day 20 - Rest Day
Day 21 – 180 One Leg Lifts – 93 Each Leg
Day 22 - 185 Ball Jumps
Day 23 – 190 Switch Lunges
Day 24 – Rest Day
Day 25 – 220 - Mountain Climbers
Day 26 – 225 Squat Star Jumps
Day 27 – 230 – Pulse Squats
Day 28 – Rest Day
Day 29 – 240 Squat & Side Kicks – 120 Each Side
Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s
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Thats it you have completed all 30 days !!!
Now take your after picture & see the results !!!!
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The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
Let’s Start Together …. TODAY !
Lisa-Marie x
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