Why is having a perfect butt, toned, cellulite-free thighs and a smooth, perfect stomach every woman’s dream? Well, because it’s the hottest thing in the world. That’s why. Yep. I said it. Ultimate guy confessional moment right here, you caught me.
That’s why whenever women come to me asking how to achieve their perfect body, I have one answer for them: squats.
Why squats? Because squats are great!
Squats are awesome for so many reasons. Let’s talk about them.
First of all, squats do amazing things for your body.
Want the perfect butt? Do squats.
Want a flat, toned stomach? Do squats.
Want sexy, smooth thighs? Do squats.
Want to achieve world peace? do squats .
Plus, because they’re an exercise you can do just using your own bodyweight, you can do them anywhere, anytime you have the opportunity to get some exercise in.
That’s awesome! It means that if you have 30 free minutes, anywhere and anytime during the day, you have the opportunity to make huge progress towards your dream body.
That’s why you see all these 30 day squat challenges popping up all over the internet. It’s because squats are awesome, people are realizing it, and everyone’s coming up with a plan to make squats work for you.
So you might be thinking, “Oh great, another 30 day squatting plan. Wonderful. I haven’t seen this before,” while making the world’s most sarcastic face.
And to that I say: shut up. This one has 28 days! It’s different!
Plus, we’re going to be doing 4 different variations of squats in order to change up the muscle groups you’re working as well as give your body more time to recover from each workout.
The problem with most of the 30 day squat challenges you see on the internet is that they just brute force it. “Do 50 squats a day for 30 days and you’re going to get ripped bro!”
The problem is that idea is crazy talk. It’s too hard for beginners, and it pretty much guarantees that you’re going to screw up your form, because you’re doing too many squats.
That’s why this plan is different. Not only are we going to change up the form of the squat, we’re going to gradually build up the reps so that you build strength and endurance naturally, instead of sacrificing form to get another 10 squats done.
Here are the rules:
How To Do The 4 Week Squat Challenge
- Change your squat style each week. The styles will go from easier to more difficult.
- Make sure you hit each day’s number of squats. You can do them all at once or spread them out, it’s up to you.
- If you don’t hit the day’s target number of squats, you have to go back to the beginning of the week and start over.
- Stay committed! You’ll get results if you put in the work.
That’s it. I’m going to explain how to do each squatting style below.
Week 1: The Arms Out Counterbalance Squat
- Stand with your feet shoulder width apart, and put your arms out in front of you to counterbalance your weight.
- Put a chair or stool behind you, and then squat back until your butt makes contact with the surface – but don’t sit down.
- Make sure your knees stay over your toes as you’re going down.
- Go back up to standing by pushing off your heels and squeezing your butt muscles.
Week 2: The Deep Box Squat
- Squat just like I outlined above, except keep your hands behind your head rather than stretched out in front of you.
- Pick a chair or a stool that’s lower to the ground so that you can squat deeper.
- As the week progresses, keep lowering your target until you’re squatting and your thighs are parallel (or lower) to the ground when you’re at the bottom of your squat.
Week 3: No Chair Counterbalance Power Squat
- We’re going to do everything the same as week 1… except we’re removing the chair
- That means we’re still keeping our arms stretched out in front of us as a counterbalance.
- Squat all the way down until your thighs are parallel or lower with the ground.
- Keep your chest as upright as possible and your torso straight up and down.
- The lower you can get in a squat, the more exercise you get and the more powerful the squat is.
Week 4: No Chair Full Power Squat
- This is the same as the week 3 squat – except you’re going to be keeping your hands behind your head rather than stretched out in front of you.
- Remember everything from before – keep your torso upright, push through your heels, squeeze your butt coming up and get as low into the squat as you can.
- After 28 days your form should have gotten much better, and your squats will become that much more effective.
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