▶ The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge – YouTube

▶ The Most Effective Squat Challenge: 100 Rep Fitness Blender Squat Challenge – YouTube.

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30 Day Burpee Challenge Fitness Workout

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This 30 day burpee workout challenge has been designed as a great way to get fit and tone up your ab, leg and core muscles

The routine starts off with 5 burpees on day one, and then progresses nice and slowly to ensure that you are not over worked, don’t injure yourself and learn how to do burpees in the correct way.

This is a very popular challenge and we love to hear your thoughts and comments so please share your experience via our forums.

This 30 Day Fitness Challenge can be completed at home or at the gym and only takes a couple of minutes each day to complete, but will give you great results in a short space of time.

The daily chart has been set up so that you only have to complete the number of exercises once per day, so on day one you do 5 burpees, and day 2 you do 10 burpees etc. If you think this is too easy and want to push yourself further than you can complete each days exercises as many times as you wish. However remember it will get harder as the month progresses, so don’t over do it.

30 Day Burpee Challenge Fitness Workout Chart

30 Day Burpee Challenge Fitness Workout Chart

via 30 Day Burpee Challenge Fitness Workout – 30 Day Fitness Challenges.

Learning How to Squat for Stonger Butts

March 06, 2013 at 01:36PM

March 06, 2013 at 01:36PM (Photo credit: Arya Ziai)

 

I am lucky. I am an hourglass. With age and weight loss and gain both my large bust and  round rear and hips have been dragged by gravity , though not as badly as it could be. I want to find a way to build that body that defied both gravity and logic ,without surgery. The question is; do squats make your butt bigger or just firmer? Various experts in physical fitness maintain that squats can make your butt bigger but , squatting can also make your behind smaller. It all depends on how you do this movement . In most instances, squatting can just mold your gluteus maximus. Executing  squats properly to increase the development of your butt muscles.

  • Do 1-to-2 sets of 8-to-15 reps using a light-to-moderate weight to warm-up and then…
  • Do 4-to-6 sets of 4-to-12 reps with a weight that is heavy enough to ONLY allow you to do 4-to-12 reps so…
  • Don’t expect to get a bigger butt & thicker thighs using a weight where you know you can do way more than 12 reps and…
  • You only need to do squats 1-to-2 days a week and take 1 week off every 2-to-6 weeks and…

Try to increase the amount of weight and/or reps you do in each workout or in each individual set you do (but do no more than 12 reps per set)

So going by the workout plan above – Your squat workout should look something like this*…

  • 15 pounds for 8 reps
  • 25 pounds for 8 reps
  • 30 pounds for 6 reps
  • 45 pounds for 6 reps
  • 50 pounds for 7 reps

*Please note: The weights used in the example may be too heavy or too light for you so make sure you only use weights that are moderate-to-heavy for you and when using heavy weights,make sure you use a spotter or a another person to help you do your squats in a squat rack . I like to use dumbbells for squatting if there is not spotter available.

Keeping a journal of how many reps, sets and the amount of weight you used so that you can keep up with your growth and to what degree you are getting better. It will also help you to know when you should push yourself to the next level. 

If you did 5 sets of squats doing 8 reps & using 40 pounds for each set then the next time you do squats you might want to increase by 5 lbs total. The key is to get stronger each workout or to beat your last workout so you can get muscle gain and growth.

9 things you must do to get a rounder and firmer  butt doing squats

  1. Place the bar on your upper middle back and hold it with a wide grip.
  2. Place your feet wider than shoulder width.
  3. Point your toes out at a 45 degree angle.
  4. Keep your head up & Look straight ahead.
  5. Squatting down as deep as you can is the most important so the deeper the better. Do some stretching if you have trouble going down deep for your squats.
  6. Push back up thru your heels to activate your butt muscles

Bonus tip: Pause for 2-to-5 seconds at the bottom to better activate your butt muscles.
Another Bonus Tip: You can do 2 sets of butt bridges, hip thrust or reverse hyper-extensions for 8-to-20 reps before your squat workout to pre-exhaust your butt muscles to get a better butt workout with squats.
Challenge:Push yourself to not use light weights & ONLY Use weights that will allow you to only do 4-to-12 reps at a time.

Here’s 2 other squat variations you can do for a higher rounder butt & stronger thighs following the same guidelines 

 

 

If you don’t have access to weights or a gym…

Here’s 2 more squat variations you can do without any equipment…

1. Chair Squats http://youtu.be/IRhFRdxExv0

2. Jump Squats http://youtu.be/utQShuge6Vk

 

 

 

Squat Challenge Workouts

Squat challenges are all the rage now, and while it certainly is an accomplishment to work your way up to 200, 500, or even 1,000 squats (yikes!), doing the same kind only works certain muscles. Here’s a new challenge for you to try. It involves five different squat variations that you repeat and eventually work up to 200 reps in 30 days.

Here are instructions for the five different variations followed by a 30-day plan to get you all the way to 200. It’s not advised to skip right to day 30 if you want to be able to walk the next day, so follow the plan and adjust it slightly according to your schedule and ability level. For a quick guide, here’s a printable version of this Squat Challenge.

Number 1: Narrow Squat

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Number 2: Narrow Squat With Back Kick

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

Keep reading to see the other three squat variations and the 30-Day Squat Challenge Plan.

Number 3: Basic Squat

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

Here’s a video demonstrating the basic squat.

Number 4: Basic Squat With Side Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

Number 5: Sumo Squat

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

The Plan
Unlike other squat challenges, this involves five different variations to not only sculpt your legs and booty more effectively, but also to beat boredom and prevent overuse injuries. This plan incorporates rest days, so while you can hold off on squats that day, you can (and should) still do other workouts to target your nonsquatting muscles.

Day of Month Exercise Number of Squats
Day 1 6 reps of each 30
Day 2 10 reps of each 50
Day 3 6 reps of each, repeat 2x 60
Day 4 Rest 0
Day 5 5 reps of each, repeat 3x 75
Day 6 10 reps of each 50
Day 7 8 reps of each, repeat 2x 80
Day 8 Rest 0
Day 9 9 reps of each, repeat 2x 90
Day 10 6 reps of each, repeat 2x 60
Day 11 5 reps of each, repeat 4x 100
Day 12 Rest 0
Day 13 7 reps of each, repeat 3x 105
Day 14 6 reps of each, repeat 2x 60
Day 15 5 reps of each, repeat 5x 125
Day 16 Rest 0
Day 17 9 reps of each, repeat 3x 135
Day 18 5 reps of each, repeat 3x 75
Day 19 7 reps of each, repeat 4x 140
Day 20 Rest 0
Day 21 10 reps of each, repeat 3x 150
Day 22 8 reps of each, repeat 2x 80
Day 23 8 reps of each, repeat 4x 160
Day 24 Rest 0
Day 25 7 reps of each, repeat 5x 175
Day 26 6 reps of each, repeat 3x 90
Day 27 9 reps of each, repeat 4x 180
Day 28 Rest 0
Day 29 12 reps of each, repeat 3x 180
Day 30 10 reps of each, repeat 4x 200
Source: POPSUGAR Studios