Fitwirr

7-day squat challenge

I love the summer. It's the season that makes me pay attention to own health and body. 

It's the time I pay a little extra attention to the areas I need some help. 

For me, it's always the bottom, particularly my butt and legs.

They need a little extra push to shape up and get toned. Not to mention, they need to get bikini ready in a matter of a month or two.

And my favorite go-to butt workout is squat. It's classic, but with the squat, I can target and shape my butt from every angle. It's truly the exercise to go to and I can rely on to shape up my behind. 

I know many women search for a good butt workout for trimming, lifting, and rounding the butt. I highly recommend you go with squats. And the trick is to combine different types of squats that target the glutes differently. 

And what better way to do that with a 7-day squat challenge. 

This 7-day fitness challenge will give you a killer booty workout every day of the week. Following diligently, it'll help you tone and shape up your butt.

You can perform all the squat exercises listed at once or throughout the day. 

Take breaks when necessary. 

Please comment below to let us know what you think of this 7-day squat challenge!

The Squat Moves You Need to Know

All you need to complete the challenge are the 5 squat exercises. Below are the five moves you'll be crushing over the next 7 days. Each is followed by how to perform the exercise and how many sets and reps you'll do each day.

If you are ready, let's get started. 

1. Squat

Stand with your feet slightly wider than shoulder-width apart. Turn your toes and knees out slightly. Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up to keep your back straight. 

When your thighs are parallel to the ground, push up through your heels and toes to raise yourself back up. When you reach the top of the squat, squeeze your butt. That's one rep.

2. Squat Pulse

Stand with your feet slightly wider than shoulder-width apart. Keep your toes and knees slightly turned out. 

Bend your knees to lower your body like you’re sitting in a chair. Keep your back flat and don't bend down from the back. 

When your thighs are parallel to the ground, slightly straighten your knees. Bend them again so your thighs are parallel. 

Push up through your heels and toes to raise yourself back to the standing position. When you reach the top of the move, squeeze your glutes. That's one rep.'

3. Squat Jump

Stand with your feet slightly wider than shoulder-width apart. Turn your toes and knees out slightly. 

Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up when going down. When your thighs are parallel to the ground, use your arms to jump straight up as high as possible. Be sure to push up through the heels. Arms are just to assist and add to the momentum. 

Squeeze your quads and butt as you jump, and land softly back in the squat position. That's one rep.

4. Sumo Squat to Toe Raise

Stand with your feet two to three feet apart. Turn your toes and knees out slightly and keep your abs tight. Bend your knees to lower your body like you’re sitting in a chair. Keep your chest up as you go down to prevent your back from curving. 

When your thighs are parallel to the ground, push up through your heels and toes and come up on the tippy toes. 

Squeeze your glutes at the top, then lower your heels. Return to the starting position without losing control. 

That's one rep.

5. Side Squat

Stand with your feet two to three feet apart and turn out your toes and knees slightly. Keeping your chest lifted, shift your weight to your right side. Begin bending your right knee until your right thigh is parallel to the ground. 

Your left leg remains straight. Push through your right heel to return to the standing position. That's one rep. 

Complete the suggested number of reps on the right side before switching to the left.

7-Day Squat Challenge

Rest 15-30 seconds between sets.

Day 1: 

  • Warm-up: 20 jumping jack + stretching 
  • Exercise - squat: 15 reps x 5 sets (no weight) 

Day 2: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise - Squat Pulse: 15 reps x 5 sets

Day 3: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise - Squat Jump: 15 reps x 5 sets

Day 4: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise - Sumo Squat to Toe Raise: 15 reps x 5 sets 

Day 5: 

  • Warm-up: 30-sec. running in place + stretching
  • Exercise - Side Squat: 15 reps per side x 5 sets

Day 6: 

  • Warm-up: 30-sec. Running in place + stretching
  • Exercise - Squat: 20 reps x 5 sets

Day 7: Off

  • Rest your body.

The Takeaway

All these glorious butt exercises come together in this 7-day squat challenge. 

It's perfect for building a strong and well-rounded backside.

These moves target your glutes from a variety of angles that are necessary for toning up the butt. 

Each day, you'll tackle one. And this is the key. Just one squat variation for the suggested reps and sets is all you need. 

In your first one week cycle except your Day 6, your reps and sets stay the same. And that's on purpose. This 7-day challenge is repeatable and as you progress, you can up your reps and sets. 

Here is a quick note on how to increase your reps and sets safely. 

If you decide to add 5 more reps, keep the sets the same. If you add 10 then, then decrease the set for 1. 

Pay attention to how your body is feeling and make adjustments accordingly.



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