Squat challenges are all the rage now,and while it certainly is an accomplishment to work your way up to 200, 500, or even 1000 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 come by you all the way to 200. It's not advised to skip good 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 rapid/fast guide, and here's a printable version of this Squat Challenge.
Related Stories: Print Out This 2-Week Crunch ChallengeNumber 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 hold weight back in your heels.
Then rise back up, or straightening the legs completely,squeezing the glutes at the top of the movement to come by 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, and lowering your hips deeply so your thighs are parallel with the floor. Be sure to hold 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.
effect another squat, or then straighten the leg,effect a back kick with the good leg, and step the good foot back to meet the left. This counts as one rep.
Related Stories: 30-Day 6-Pack Abs ChallengeNumber 3: Basic Squat
Stand with your feet shoulder-width distance apart, or 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, and keeping weight back in your heels.
Then rise back up,straightening the legs completely, squeezing the glutes at the top of the movement to come by 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, and 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, and 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, or squat down again. Then stand up and effect a side leg lift on the good 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. acquire sure to hold weight back in your heels
Then rise back up, and straightening the legs completely,squeezing the glutes at the top of the movement to come by 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, and but also to defeat 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 effect other workouts to target your nonsquatting muscles.
Source: popsugar.com