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The 30-Day Squat Challenge That Will Transform Your Body

It’s time to bring on your favorite short shorts! This 30 day challenge will definitely transform your body and make you want to flaunt your bum!

You might be wondering, why squats? Squats are the best butt burners.


“Not only do squats build muscle strength, the multi-joint movement has a metabolic effect, revving your heart rate, increasing endurance, and boosting your calorie burn — both during and after your workout,” explains Angela Leigh, trainer and Equinox National Manager ETC. She developed a plan that will target your hamstrings, glutes and calves while helping you sculpt a strong back, firm butt and sexy, shapely legs.

Before you start doing the exercises, you need to warm up. This will help you prepare your body to move and will get your blood pumping. Before making squats complete but kicks for 30 sec, high knees for 30 sec and jumping jacks for 30 sec.

“For a proper squat, you want to lower down until your hips, knees, and ankles create a 90-degree angle. It’s easy to inadvertently pitch forward or not lower down as far as you think, so it helps to use the bench as a guide — when you feel your butt tap the seat, it’s time to stand back up. As you get stronger, try lowering your target by using a shorter bench or chair to give you a more challenging squat,” explains Angela.

Do 3 sets of the designated squats every day. Take 2-3 minutes break between sets and take one day off to rest.

Don’t give up and finish the 30 day challenge! We guarantee that you’ll love the end results!

Here are the squats that you need to do for the 30 Day Body Transforming Challenge:

Basic Squat


Stand with your back straight and your feet slightly wider than hip-width apart. Place your arms in front of you for balance, and start lowering your butt toward the ground. Be careful so your knees don’t go past your toes. Return to the standing position.

Weighted Squat


Stand with your back straight and your feet slightly wider than hip-width apart. Hold one dumbbell in each hand and start lowering your butt towards the ground while keeping your arms at your sides. Once your butt taps the seat, return to standing position.

Hands-Behind-Head Squat


Stand with your back straight and your feet slightly wider than hip-width apart. Place your hands behind your ears, with the elbows out wide. Start lowering your butt to the ground. Make sure your knees don’t past your toes. Once your butt touches the seat, return to standing position.

Check out for more challenges: 4 Minutes – 28 Days Challenge: Melts Fat and Tones Your Muscles