Fitness

A One-week Beginner Squat Challenge For a Toned Booty and Strong Legs

Ready, set, drop, and squat!

By: Rebecca Jacobs

While the summer bikini season may be coming to a close, that doesn’t mean we have to give up on our booty goals, right? We have a one-week challenge for you. This week, we invite you to join in on this one-week beginner squat challenge to help tone that booty and strengthen those legs. 

Are you in? We promise it will only require a few minutes of your time each day, and the daily squat challenges are so quick, even the busiest ladies can find time to fit them in. 

Ready, set, drop, and squat-Let’s get toning! 

A One-Week Beginner Squat Challenge

Day #1 The Basic Squat

For the first day, let’s start with the basics. Drop and give us 20 basic squats, really focusing on form here. Start with your feet shoulder-width apart and hold your hands together in front of your chest with a slight bend in your elbows. Tighten that core, push your hips and booty back, bend your knees, and squat! When you pause at the bottom, really focus on tightening your core. Push yourself up to where you started, and repeat 20 times. 

Can’t get to 20? No sweat, by the end of this one-week challenge, you’ll have another chance at mastering 20 basic squats. 

Day #2 Sumo Squat

Sumo squats take a fun spin on the basic squat. Start with your feet wider than they were when you were doing your basic squats yesterday. You will also want to turn your toes out. Push back into a squat. Repeat for 15 reps. 

Day #3 Jump Squat

Let’s add a little cardio to the mix, shall we? For a jump squat, you are simply doing a basic squat, but exploding up and jumping as you come out of your squat. Do 15-20 reps or as many as you can! Challenge yourself, because we will repeat this one on day six to see how far you have come over just a week’s time. 

Day #4 Kickback Squat

Let’s take the basic squat up a notch. Do a basic squat, and when you come back up, kick one leg back straight behind you. Go back down into a squat and kick back the other leg next. Keep alternating legs each time you come up and out of your squat for ten reps each side. 

Day #5 Let’s Jump Squat Again

Let’s try the jump squat again. Let’s face it, jump squats are challenging, so let’s give it another go and see how much progress you have made. See how many reps you can get in, making 20 your goal. Didn’t get 20? Seriously, don’t worry about it. It’s just about making a little progress from your day three challenge, so even one extra rep is massive progress! 

Day #6 Rest!

Phew, ready to give these squats a rest? We’re totally cool with it. But, here’s the thing. Try to get in some active recovery today by doing some stretching, yoga, or Pilates to help stretch out those glutes and legs you have been working on all week. 

Day #7 Get Back to the Basics

As promised, we are ending this one-week challenge with another 20 reps of a basic squat. Why? Because we want you to see just how far you have come in perfecting your squat in just one week’s time! Imagine what sticking to regular exercise for more than one week can do for your fitness results?

So, let’s get back to the basic squat, and see how much easier getting to 20 is now that you have been doing squats every day for the last week. 

You Did it! 

Evaluate how far you have come since the first day of the challenge. Did you see improvements in how many reps you were able to get in? Do your legs and booty feel a little more toned?

No matter what type of progress you made this week, take that motivation into next week as you continue to tackle your fitness goals and push through each FitOn workout!