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 SandbagScreen Shot 2013-07-28 at 7.20.26 PM,  Screen Shot 2013-08-06 at 9.16.08 PM 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:
Screen-Shot-2013-09-02-at-8.19.48-PM
.
The Challenge:
.
Day One – 50 Weighted Squats
Screen Shot 2013-11-26 at 8.17.20 PM
Day Two – 55 Burpees
Screen Shot 2013-11-26 at 11.40.12 PM
Day Three – 60 SandBag Swings
Screen Shot 2013-11-26 at 11.35.45 PM
Day Four – Rest Day  - Enjoy it :)
Day Five – 70 – Inner Thigh Lifts – 35 Each Leg
Screen Shot 2013-11-27 at 12.00.53 AM
Ask Yourself – Can you go heavier ?
Day Six - 75 Bench Leaps
Screen Shot 2013-11-27 at 12.06.44 AM
Day Seven –  80 Weighted Squats
Screen Shot 2013-11-26 at 8.17.20 PM
Day Eight - Rest Day
Day Nine - 100 Wide Leg Squats
Screen Shot 2013-11-26 at 10.40.08 PM
Day Ten – 105 Pulse Squats
Screen Shot 2013-11-26 at 8.20.27 PM
Day 11 – 100 1 Leg Lifts – 50 Each Side
Screen Shot 2013-11-26 at 11.25.27 PM
Day 12 – Rest Day
Day 13 – 130 Ski Abs
Screen Shot 2013-11-26 at 11.36.32 PM
Day 14 – 135 Switch Jumps
Screen Shot 2013-11-26 at 11.41.24 PM
Day 15 – 140 Weighted Lunges – 70 Each Leg (Weight Optional)
Screen Shot 2013-11-26 at 11.33.27 PM
Day 16 - Rest Day
Day 17 – 150 Weighted Squats
Screen Shot 2013-11-26 at 8.17.20 PM
Day  18 - 155 Squat Jumps
Screen Shot 2013-11-26 at 10.57.01 PM
Day 19 – 160 Weighted Squats & Kick – 80 Each Leg
Screen Shot 2013-11-26 at 10.52.54 PM
Day 20 - Rest Day
Day 21 – 180 One Leg Lifts – 93 Each Leg
Screen Shot 2013-11-26 at 11.52.14 PM
 Day 22 - 185 Ball Jumps
Screen Shot 2013-11-26 at 11.34.46 PM
Day 23 – 190 Switch Lunges
Screen Shot 2013-11-26 at 10.57.24 PM
Day 24 – Rest Day
Day 25 – 220 - Mountain Climbers
Screen Shot 2013-11-26 at 11.43.36 PM
Day 26 – 225 Squat Star Jumps
Screen Shot 2013-11-26 at 11.42.17 PM
Day 27 – 230 – Pulse Squats
Screen Shot 2013-11-26 at 8.20.27 PM
Day 28 – Rest Day
Day 29 – 240 Squat & Side Kicks – 120 Each Side
Screen Shot 2013-11-26 at 11.31.55 PM
Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s
Screen Shot 2013-11-26 at 8.17.20 PM
Screen Shot 2013-11-26 at 8.34.15 PM
Screen Shot 2013-11-26 at 8.20.27 PM
.
Thats it you have completed all 30 days !!!
Now take your after picture & see the results !!!!
 —
Screen Shot 2013-09-22 at 9.55.55 PM
The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
Let’s Start Together …. TODAY !
 Lisa-Marie x
..

Comments

Popular posts from this blog

Mango Ginger Water