30 Day Squat Challenge – Ready To Be Transformed? (Download PDF)

30 Day Challenge Squats

Squat Challenge 

Do you want to achieve a toned, lifted, rounded or bigger butt? We have put together the ultimate 30 day squat challenge chart that will transform how your butt looks in your favourite tight jeans.

Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Printable PDF For The 30 Day Squat Challenge!

10 Benefits Of Squats

1) Build muscle

2) Burns more fat due to increased muscle

3) Maintain mobility

4) Maintain balance

5) Prevents injuries

6) Strengthen your core

7) Strengthen your joints

8) No equipment is required

9) Can be done everywhere

10) Increases flexibility

How Many Calories Can You Burn Doing Squats

According to What’s Cooking America, by multiplying .096 by your weight in pounds, an individual who weighs 180 lbs would burn 17.3 calories per minute, (.096 x 180 = 17.3).

What Do Squats Do For A Woman’s Or Man’s Body

This is an excellent workout to create the best results to tone your butt, legs, calves and core.

You may choose to perform the squat without equipment or add a dumbbell or barbell for extra resistance.

How To Do Squats Correctly

See video.

1) Stand straight with your feet hip width apart and your arms down by your side

2) While looking straight ahead squat down keeping your knees in line with your feet

3) As you lower into a squat start to raise your arms out in front of you for balance

4) Keep a neutral spine at all times while tightening your glutes and core

5) Squat until your hip joint is lower than your knees and never let your knees go over your toes

6) Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Advance Variation Of The Squat 

See how to do dumbbell sumo squat for an advance variation of the squat.

30 Day Squat Challenge Instructions

1) 1 exercise Day 1 to Day 30

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

1ST DAY: 50 Squats
2ND DAY: 55 Squats
3RD DAY: 60 Squats
5TH DAY: 70 Squats
6TH DAY: 75 Squats
7TH DAY: 80 Squats
9TH DAY:100 Squats
10TH DAY: 105 Squats
11TH DAY: 110 Squats
13TH DAY: 130 Squats
14TH DAY: 135 Squats
15TH DAY: 140 Squats
17TH DAY: 150 Squats
18TH DAY: 155 Squats
19TH DAY: 160 Squats
21ST DAY: 180 Squats
22ND DAY: 185 Squats
23RD DAY: 190 Squats
25TH DAY: 220 Squats
26TH DAY: 225 Squats
27TH DAY: 230 Squats
29TH DAY: 240 Squats
30TH DAY: 250 Squats


30 Day Squat Challenge

Print PDF Below

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Rhonda Shade

Written by Rhonda Shade

My name is Rhonda Shade founder of Change In Seconds. After 10 years in the fitness industry I created Change In Seconds a healthy lifestyle resource.

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