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Fitness » Workouts » Leg Workouts » 30-Day Squat Challenge – Get Brazilian Butt In 1 Month

30-Day Squat Challenge – Get Brazilian Butt In 1 Month

30-Day Squat Challenge - Get Brazilian Butt In 1 Month

Now, the challenge comes to Shape (because you can never do too many squats).

Each day, dedicate a few minutes to the move(s) on the calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.

  • Step 1: Master proper squat form.
  • Step 2: Commit to dropping it low for just a few minutes each day. Step 3: Admire your hard-earned booty.

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Exercise guide:

Basic Squat

First, you’ll need to master a classic squat.

Basic Squat

Squat with Kickbacks

“This variation fires your glutes right from the start,” says Silver-Fagan.

Squat with Kickbacks

Sumo Squat

This variation helps you keep your torso lifted throughout the exercise, while giving your glutes extra attention.

Sumo Squat

Reaching Sumo Squat

“Adding the reach gets your calves firing,” says Silver-Fagan. “It also boosts your heart rate.”

Reaching Sumo Squat

Oblique Squat

Even a classic squat carves your core, but this oblique squat takes your ab workout to the next level.

Oblique Squat

Jump Squat

Silver-Fagan likes this variation because it adds some shoulder mobility work to the mix.

Jump Squat

Narrow Squat

This stance sets you up for the pistol squat that follows.

Narrow Squat

Pistol Squat

“Your glutes are forced to work harder as you stand upright and push your hips forward,” says Silver-Fagan.

Pistol Squat

Curtsey Squat

These next two moves play with different planes of motion. First, you move laterally in this curtsey squat…

Curtsey Squat

Split Squat

Then, you transition into a front-to-back motion in the split squat, explains Silver-Fagan.

Split Squat

Isometric Squat with Toe Taps

Silver-Fagan calls this the “booty burn” because your muscles have less time to rest.

Isometric Squat with Toe Taps

Pop Squat

“Adding in the pop squat gives your legs a breather after the isometric squat, flushing out the lactic acid, while also adding some cardio.”

Pop Squat

The Final Superset Challenge

On the last day of this 30-day squat challenge, combine each move together for the following superset workout:

Superset 1

  • Basic squat: 5 reps
  • Kickback squat: 5 reps on each leg

Repeat once

Superset 2

  • Sumo squat: 5 reps
  • Reaching sumo squat: 5 reps

Repeat once

Superset 3

  • Oblique squat: 5 reps
  • Jump squat: 5 reps

Repeat once

Superset 4

  • Narrow squat: 5 reps
  • Pistol squat: 5 reps on each leg

Repeat once

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Superset 5

  • Curtsey squat: 5 reps each leg
  • Split squat: 5 reps each leg

Repeat once

Superset 6

  • Isometric squat with toe taps: 5 reps each leg
  • Pop squat: 5 reps

Repeat once

Additionally to your 30 Day Squat Challenge, you might be willing to work out other parts of your body to stay toned and fit. For that you don’t even necessarily need to leave your home. Although you may opt for swimming, a yoga class or going to the gym, check out the 20 Minute Full Body Workout at Home to see if you like it.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Consult a licensed physician for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. 12 Essential Squat Variations to Try (2019, livestrong.com)
  2. 5 Ways to Supercharge the Squat (2013, acefitness.org)
  3. Tone and tighten your butt with this 31-day routine (2019, nbcnews.com)

 

Olivia Johnson

Olivia Johnson

Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. Her unbridled enthusiasm spills over into her work and motivates readers to chase after their full potential.

Inga Grebeniuk-Gillyer

Inga Grebeniuk-Gillyer

Hey there! I'm a European Champion in synchronized swimming who holds a Bachelor degree in Physical Education. I have experience in working with Olympic level athletes, produced National Champions, State Champions and helped athletes secure their spots on the National teams.
I don't just want to work with professional athletes. I strongly believe that my purpose is to help anybody I work with to achieve their fitness goals and become their best self.

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