Lisa's 30 Day Squat Challenge-BOOKMARK THIS!!

Squat Challenge ….

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Posted by Lisa

Hi Everyone,

We all have things we would like to improve, Mine is my ASS !!

Taking this into account – I have decided to do something about it & my aim is by christmas to have the Ass of my dreams lol … we can all dream right ?? but unless I try I will never see any improvements soooooo I am doing a 30 Day Squat Challenge & I Challenge YOU to join me – are you up for it ? Can u stick to something for 30 whole days ?

I have made this as easy as possible – As you can see there is a calendar below that shows how many Butt Tightening exercises we will be doing – however as you know I LOVE to mix things up (this wouldn’t be a Lisa-Marie Workout without it right lol) So, I have gone one step further & mixed everyday up into different & challenging Ass Busting exercises.

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 www.Dailyhiit.com 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… and then look at the different ideas I have posted below it for each day.. I even included my stick men… I spoil you haha. Sorry at how pathetic they are lol but they may help someone who’s never done the moves before.

Take a before picture for the end of this EPIC Ass Workout !!!

Enjoy – Please update me as you work through this everyday …

L xx

 Day One – 50 Weighted Squats

Day Two – 55 Wide Leg Squats

Day Three – 60 Elevated 1 Leg Squats – 30 Each Leg

Day Four – Rest Day  - Enjoy it 

Day Five – 70 Weighted Squats

Ask Yourself – Can you go heavier ?

Day Six - 75 Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)

Day Seven –  80 Weighted Squats

Day Eight - Rest Day

Day Nine - 100 Wide Leg Squats

Day Ten – 105 Pulse Squats

Day 11 – 100 Squeezes – 50 In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes

Day 12 – Rest Day

Day 13 – 130 Squat & Leg Lifts – 65 Each leg

Day 14 – 135 Leg Press – (bend knees to chest & push feet straight up to the ceiling)

Day 15 – 140 Lunges – 70 Each Leg

Day 16 - Rest Day

Day 17 – 150 Weighted Squats

Day  18 - 155 Low Squat Pulse

Day 19 – 160 Step Ups – 80 Each Leg

Day 20 - Rest Day

Day 21 – 180 Donkey Kicks – 90 Each Leg – (bring the knee to the chest, then to the back of the room)

 Day 22 - 185 Wide Leg Squats

Day 23 – 190 ”L” Lift Pulse – 95 Each Side – (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass)

Day 24 – Rest Day

Day 25 – 220 - Elevated 1 Leg Squats – 110 Each Leg

Day 26 – 225 Weighted Squats

Day 27 – 230 Straight Leg Lifts – 115 Each Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top)

Day 28 – Rest Day

Day 29 – 240 Bent ”L” Leg Side Lifts – 120 Each Side – (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in)

Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s

Thats it you have completed all 30 days !!!

Take an after picture & see the results !