30 Day Squat Challenge | The FitFilled Life

Get the strong killer legs you’ve always wanted with this 30 Day Squat Challenge

I don’t know about you, but give me a challenge (in this case a squat challenge) and I’m all in.  Maybe it’s my competitive nature or my desire not to fail or not wanting to disappoint the challenger, but I have to do it.  And do it successfully.  I have a feeling it’s the later.  Something about being held accountable keeps me on track.  And I bet it’ll keep you on track too. Join me in this 30 Day Squat Challenge.

How to Do a Proper Squat
Start by standing with your feet hip-width apart. Toes forward. Hinge your hips back and bend your knees as if you were going to sit in a chair while keeping your chest up. Either raise your arms up to chest level in front of you or keep them behind your head the entire time. Keep your feet flat on the floor, and don’t arch your lower back.

Now check your knees: They should be pointing in the direction of your toes (not bowing in or out) and shouldn’t extend past your toes. Once you’ve lowered as far as your hip flexibility will allow, squeeze your glutes and stand back up. Now repeat!

Want to kick it up a notch?  Try holding 3-5 pound weights in your hands.

The Challenge Schedule
Each day you’ll follow the calendar below and do the number of squats set for that day.  Every four days is a rest day. Yay!!! You’ll start out with 50 squats on day one and finish with 250 on day 30.

Sound like too much? You can break them into as many sets as needed or try different variations to find what works for you. Try feet hip width apart, wide legs or feet together.  Try it on your tippy-toes,  or how about one-legged?  You get the point, do what feels good to you and get moving! Because, as you may have heard…

you can’t get the butt you want by sitting on the one you have.

Keep track of your progress with this handy 30-day calendar.

30 Day Squat Challenge

Let me know how you did in the comments below!

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