Tag Archive: Squat

  1. 30 Day Squat Challenge

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    30 DAY SQUAT CHALLENGE

    Try Out Our 30 Day Squat Challenge Today!

    Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect summer shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.

    The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.

    You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days so be careful not to overwork your body so that you don’t feel exhausted when completing the next challenge and means that you won’t feel the full benefit of the challenges.

    Please follow the challenge chart below on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Does The Squat Challenge Work?

    Yes! Our squat challenge does work and it has helped so many people to get in shape and really improve their fitness levels. Our squat challenge has been specially and carefully designed to make sure that you can work your body to the maximum whilst avoiding injury and any long term damage this may cause. This has been tried and tested by millions across the globe and we have seen hundreds of success stories about how this 30 day squat challenge has helped them become stronger and healthier as a person. If you would like to master the technique of this challenge. Then be sure to check out the video down below which gives you a full guide into the squat exercise to point out what you’re doing wrong.

    Different Types Of Squats

    Body Weight Squats

    squat

    This is just a regular squat with no exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, with your feet slightly pointed out, squat down where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

    Plie Squats

    In this squat, your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, you can also grab some weights or an even kettle-bell!

    Pulse Squats

    Get into basic squat shape and then reach the bottom of the squat, then instead of coming back up all the way only come halfway up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one! So enjoy!

    Plyometric Squats

    squat

    This type of squat will really get your heart rate up. You use the same rule of form as a bodyweight squat, but instead of this, when you get to the bottom of the squat, you are going to explode up and land softly.

    Single Leg Squats

    This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

    30 DAY SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY SQUAT CHALLENGE CHART

    30 day squat challenge chart free download

    30 DAY SQUAT CHALLENGE DAILY ROUTINE

    • Day 1: 50 squats
    • Day 2: 55 squats
    • Day 3: 60 squats
    • Day 4: rest day
    • Day 5: 70 squats
    • Day 6: 75 squats
    • Day 7: 80 squats
    • Day 8: rest day
    • Day 9: 100 squats
    • Day 10: 105 squats
    • Day 11: 100 squats
    • Day 12: rest day
    • Day 13: 130 squats
    • Day 14: 135 squats
    • Day 15: 140 squats
    • Day 16: rest day
    • Day 17: 150 squats
    • Day 18: 155 squats
    • Day 19: 160 squats
    • Day 20: rest day
    • Day 21: 180 squats
    • Day 22: 185 squats
    • Day 23: 190 squats
    • Day 24: rest day
    • Day 25: 220 squats
    • Day 26: 225 squats
    • Day 27: 230 squats
    • Day 28: rest day
    • Day 29: 240 squats
    • Day 30: 250 squats
  2. How To Do Squat Jump Exercise

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    Benefits of Squat Jumps

    Are you looking to learn about how to do jump squat exercise then you have come to the right place. The squat jump is a full body exercise that requires no equipment and can be performed anywhere, it is great to get the heart pumping and also strengthens the legs and glutes. By following this simple exercise you can improve your core muscles and help you improve your leg strength too. This is the perfect squat jumps exercise to help you get in shape in the upcoming new year!

    Muscle Groups Worked:

    There is a wide range of different muscles that are worked in this squat exercise, they are Gluteus maximus, hamstrings, rectus abdominis, quadriceps, gastrocnemius, soleus.

    Squat Jump Variation

    Take the jump out and lift up onto the balls of the feet instead.

    Step by Step Guide:

    1. Stand with the feet shoulder width apart
    2. Squat down as if you were performing a normal squat
    3. Engage your core and jump in the air explosively
    4. On landing lower the body back into the squat position and that is 1 rep
    5. Be careful to land with control and if there is any pain in knees stop immediately

    VIDEO DEMONSTRATION


    Fancy A Go At One Of Our Challenges?

    Once you’ve have mastered the technique of the squat jumps exercise then be sure to check out our wide range of 30 day fitness challenges that you can do in order to get into shape! Each challenge is uniquely designed in order to help you work a wide range of different body parts for a unique and balanced workout, helping you every squat along the way! For more information then take a look at just some of our challenges down below:

    Take a look at our Beach Body Challenge here

    Or take a look at our 30 Day Little Black Dress Challenge here

  3. How To Do A Squat Exercise

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    How To Do A Squat Exercise?

    Are you looking to master the technique of the squat exercise?

    Squat exercises are a super effective way to train your lower body and core muscles and it’s important that you learn the proper technique on how to do a squat in order to make sure you don’t injure yourself. With our 30 day squat challenge app, we can help to show you the best technique in order to make sure that not only are you performing your squats to a safe standard but your working your body to its most effective standard! Take a look at our YouTube video demonstration.

    WHAT IS A SQUAT?

    A squat is a super effective workout and is one of the most popular exercises in the world. In this how to do a squat guide we will show how to master your technique. In strength training and fitness, the squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips, and buttocks, quadriceps femoris muscle, hamstrings. As well as strengthening the bones and ligaments throughout the body. Squats are considered as a vital exercise for increasing strength and the size of your legs as well as increasing your core strength.

    BENEFITS OF THE SQUAT EXERCISE

    Squats are an excellent exercise for training the lower body and core muscles, if done regularly they help to define thighs and buttocks.

    You can do squats anywhere as you are only using your own body weight.

    They can improve circulation, posture, digestion and are a low impact exercise that almost anybody can do so they are a simple but effective exercise for you to complete.

    VIDEO DEMONSTRATION

    MUSCLE GROUPS

    Squats are primarily a lower body exercise and work out the following muscles; quadriceps, gluteus maximus, hamstrings, hip adductors, hip abductors, gastrocnemius (calf), soleus, tibias anterior, rectus abdominals and erector spinae

    STEP BY STEP GUIDE

    1. Stand tall with your feet hip width apart and your arms down by your side
    2. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels
    3. As you are lowering into the squat your arms will start to raise out in front of you for balance
    4. Keep a neutral spine at all times and never let your knees go over your toes
    5. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded.
    6. Pause then lift back up in a controlled movement to the starting position

    SQUAT VARIATION

    If you are new to squats try not to take your squats too deep at first until you are used to the movement as practice will bring more flexibility and more experience will improve your technique of the exercise.

    If you are advanced try the squats with a dumbbell in each hand but keep them down by your side instead of lifting above the head to feel the maximum burn of the exercise.

    Think you’ve mastered the technique? Try out our squat challenge!

    30 Day Squat Challenge

  4. 30 Day Extreme Squat Challenge

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    30 DAY EXTREME SQUAT CHALLENGE

    Take up this 30 Day Extreme Squat Challenge this month only if you dare!!

    This challenge should only be taken up if you have completed the regular 30 Day Squat Challenge, and should not be taken on lightly.

    This challenge is very hard and each day’s exercises should be broken up into multiple sets, so you can manage to complete them.  We recommend splitting them up into small chunks and doing them throughout the day to make it more manageable.

    This challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day extreme squat challenge chart once per day, and we recommend you split the number up in to reps so you can have a break in between – remember to stretch before and after this challenge.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC on both Twitter and Facebook. We make sure that every single fitness challenge that we put out on the website for you is tried and tested by so many people so we can make sure that this challenge works! So why not give our 30 day fitness challenges a go today! If you’re looking to get in shape for summer then now is the perfect time to start one! Be sure to check out the chart below and try it out!

    30 DAY EXTREME SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EXTREME SQUAT CHALLENGE CHART

    30 day extreme squat challenge chart free download

  5. Does The 30 Day Squat Challenge Really Work? – Yes!

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    One of our users completed the 30 Day Squat Challenge and posted her findings on her YouTube channel.

    As you can see from her video, the 30 Day Squat Challenge really does work!!!

    So why not give it ago yourself – Try The Squat Challenge

    Please let us know how you get on via our Facebook or Twitter pages

    30 Day Squat Challenge

    The 30 day squat challenge has been one of our most popular challenges with over 4 million people viewing the challenge information page since we launched the website back in 2013.

    The squat challenge is great if you want to tone up your butt and upper leg region as it is a simple and easy exercise to do but gives great results.

    Squats are easy to do at home or at the gym as you do not need any specialist equipment, all you need is yourself, a flat floor and some determination.

    Simply stand up straight and then bend your legs, keeping your back straight and move down into a squat position. Bring your arms our in front of you for support and extra tension on your back and upper legs.

    Then bend your legs back in and stand up straight – and you have just performed the perfect squat.

    If you are looking to take on the 30 day squat challenge you can you can the information via the link above, and why not challenge your friends to do it too. It works really well if you get the whole office to take part as it only take part as it only takes 5-10 minutes to complete easy day.

    Having someone to challenge you will ensure you complete the full course and you will see massive improvements once complete. it is well worth it!

  6. 30 Day Easy Squat Challenge

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    30 DAY EASY SQUAT CHALLENGE

    Take up the 30 Day Easy Squat Challenge and tone up your butt and leg muscles.

    This is an introductionary challenge which you can do if you do not think you can manage the standard 30 Day Squat Challenge.

    The 30 day easy squat challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EASY SQUAT CHALLENGE CHART

    30 day easy squat challenge chart free download

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