Here’s how to carry out the plan and achieve the goal once and for all
There’s a good reason your staff seem to love the squat so much – and its countless variations: exercise is really powerful for working your glutes, thighs, and even your core.
With this in mind, Shape magazine, in collaboration with trainer Alex Silver-Fagan, has put together a challenge for those who want to increase the results of this movement even more: it’s the 30-day squat challenge!
If you are excited, pay attention to the step by step: every day, dedicate a few minutes of your program to performing the proposed exercise, but keep your usual training routine if possible. On the last day, try to do all the moves in one session! And, of course, ask your instructor for help.
30 DAY SQUAT CHALLENGE
DAY 1: TRADITIONAL SQUAT
A: Stand with your feet shoulder-width apart and your hands folded in front of your chest, elbows slightly bent.
B: Contract your abs, push your hips back and bend your knees, lowering your body into a squat. Stop at the bottom and then return to the starting position.
15 repetitions.
DAY 2: SQUAT WITH FOOTBALL BEHIND
A: Stand with your legs shoulder-width apart. Then, bend your hips into a squat, keeping the weight on your heels, and clench your fists in front of your chest.
B: Return to the starting position and lift your left leg back, keeping your hips straight. Repeat the squat, but this time raise the other leg.
20 reps per side.
DAY 3: TRADITIONAL SQUAT + BACK KICK SQUAT
Combine the basic squat from day 1 and the back kick squat from day 2.
15 reps of the traditional squat and 20 reps of the kick squat for each side
DAY 4: TRADITIONAL SQUAT + BACK KICK SQUAT
Combine the basic squat from day 1 and the back kick squat from day 2.
20 reps of the traditional squat and 20 reps of the kick squat for each side.
DAY 5: RECOVERY
Rest your lower limbs today. If you want, do some stretching exercises for the legs.
DAY 6: SUMO SQUAT
A: Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Put your hands on your waist.
B: Bend your hips back and squat down, keeping your chest up and knees straight. Then return to the starting position.
15 repetitions.
DAY 7: SUMO SQUAT WITH REACH
A: Stand with your feet wider than hip-width apart, knees and toes pointing slightly outward. Lower yourself into a deep squat, bringing your hips back and touching the floor with your hands. Keep your spine naturally straight, chest elevated, and eyes fixed forward.
B: Come back to a standing position, then stretch your arms straight over your head, holding them close to your ears as you lift yourself onto your toes. Return to the starting position.
20 repetitions.
DAY 8: SUMO SQUAT + REACH SUMO SQUAT
Combine the sumo squat from day 6 and hit the sumo squat on day 7.
15 reps of the sumo squat and 15 reps of the reach sumo squat.
DAY 9: SUMO SQUAT + REACH SUMO SQUAT
Combine the sumo squat from day 6 and hit the sumo squat on day 7.
20 reps of the sumo squat and 20 reps of the reach sumo squat.
DAY 10: RECOVERY
Rest your lower limbs today. If you want, do some stretching exercises for the legs.
DAY 11: OBLIQUE SQUAT
A: Put your hands on your head, with your elbows facing out. Stand with your feet shoulder-width apart and come down to a squat position.
B: Return to a standing position and lift your left leg higher than hip level by bending your torso to the side so that your left elbow touches your left knee. Return to the starting position and repeat on the other side.
15 reps per side.
DAY 12: JUMP SQUAT
A: Stand with your feet shoulder-width apart, hands folded in front of your chest, and lower yourself to a squat position.
B: Push the ground explosively, jumping as high as possible. Make sure you land on your heels and not on your toes. Upon landing, immediately crouch again.
20 repetitions.
DAY 13: OBLIQUE SQUAT + JUMP SQUAT
Combine the oblique squat on day 11 and the jump squat on day 12.
15 reps of the oblique squat and 15 reps of the jump squat.
DAY 14: OBLIQUE SQUAT + JUMP SQUAT
Combine the oblique squat on day 11 and the jump squat on day 12.
20 reps of the oblique squat and 20 reps of the jump squat.
DAY 15: RECOVERY
You are halfway through the 30 day squat challenge! Take a break.
DAY 16: TIGHT SQUATS
A: Stand with your hands crossed in front of your chest and feet together.
B: Lower yourself into a squat until your thighs are parallel to the floor. Hold and then return to the starting position.
15 repetitions.
DAY 17: PISTOL SQUAT
A: Stand with your feet shoulder-width apart. Place the heel of the left foot on the floor slightly in front of you, with the toes pointing upwards.
B: Raise your left leg in front of your body as you bend your hips back and squat with one leg off the floor. If necessary, stretch your arms out in front of you to help with balance. Lower as far as possible, keeping the front leg raised. Return to the starting position.
10 reps per side.
DAY 18: NARROW SQUAT + PISTOL SQUAT
Combine the day 16 tight squat and the day 17 pistol squat.
15 reps of the tight squat and 15 reps of the pistol squat on each side.
DAY 19: NARROW SQUAT + PISTOL SQUAT
Combine the day 16 tight squat and the day 17 pistol squat.
15 reps of the tight squat and 20 reps of the pistol squat on each side.
DAY 20: RECOVERY
Rest your lower limbs today. If you want, do some stretching exercises for the legs.
DAY 21: CROSS LUNCH SQUAT
A: Stand with your feet hip-width apart, elbows bent and hands folded in front of your chest. Lower into a squat, with your thighs parallel to the floor. Return.
B: Bring your right foot back and to the left and squat down again. Return to the starting position.
10 reps per side.
DAY 22: SPLIT SPLIT
A: Standing, put one foot in front of the other (both about three feet apart). Stand on your back toe.
B: Bend your knees and squat until your front thigh is parallel to the floor. Push through the heel of the front leg and lift your hips and knees to return to the starting position.
15 reps per side.
DAY 23: CROSS SQUAT + SPLIT SPLIT
Combine the 21st cross squat and the 22nd split lunge.
10 reps on each side of each exercise.
DAY 24: CROSS SQUAT + SPLIT SPLIT
Combine the 21st cross squat and the 22nd split lunge.
15 reps for each side of each exercise.
DAY 25: RECOVERY
Rest your lower limbs today. If you want, do some stretching exercises for the legs.
DAY 26: ISOMETRIC SQUAT
A: Stand with your feet hip-width apart and your arms at your sides. Squat down, keeping your hands together in front of your chest and your elbows bent at your sides.
B: Staying in the squat, stretch your left leg to the side and rest your toes on the floor. Return to the starting position.
10 reps per side.
DAY 27: JUMP SQUAT
A: Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Join your hands in front of your chest.
B: Push your feet explosively, bringing them together as you leap into the air, arms outstretched towards the floor. Return to squat position.
30 repetitions.
DAY 28: ISOMETRIC SQUAT + SQUAT JUMP
Combine the isometric squat on day 26 and the jump squat on day 27.
15 reps of the isometric squat on each side and 20 reps of the jump squat.
DAY 29: ISOMETRIC SQUAT + SQUAT JUMP
Combine the isometric squat on day 26 and the jump squat on day 27.
20 reps of the isometric squat on each side and 30 reps of the jump squat.
DAY 30: FINAL SQUAT CHALLENGE!
Now is the time to test your squat progress! Try doing 2 sets of 5 reps of each exercise. If you can complete the entire workout, post it on social media and tag the @good shape!
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
