Nov 26 2013

30 Day’s The BodyRock Squat Challenge …


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Hi Everyone,

We all have things we would like to improve, Mine is my ASS !!

Taking this into account – I have decided to do something about it & my aim is by christmas to have the Ass of my dreams lol … we can all dream right ?? but unless I try I will never see any improvements, soooooo I am doing this 30 Day Bonus Challenge sand adding it to my daily workouts .. & I Challenge YOU to join me – are you up for it ?

Can u stick to something for 30 whole days ?

I have made this as easy as possible – As you can see there is a calendar below that shows how many Butt Tightening exercises we will be doing – however as you know I LOVE to mix things up (this wouldn’t be a Lisa-Marie Workout without it right lol) So, I have gone one step further & taken the numbers but mixed everyday up into different & challenging Ass Busting exercises.

The idea is that by the end of the 30 days every muscle in & around the Butt, including the Inner & Outer Thighs will have been worked.

I am using either my sandbag SandbagScreen Shot 2013-07-28 at 7.20.26 PM,  Screen Shot 2013-08-06 at 9.16.08 PM which you can find in the  Store, but if you don’t have one, don’t you worry – I have made a post full of ideas – HERE & I’m sure you can find something you can use to intensify this 30 days by adding some weight to each day — You will see quicker results if you add weight, so get looking. I want to know how much you use.

I have decided that 20 pounds is my weight of choice for each day as I want to make sure I can walk at the end of the 30 days, however if it gets to ”easy” I will add more weight each week.

So Print off the calendar below to cross off your days …  Look at the exercises I have posted below for each day…

Take a before picture for the end of this EPIC Ass Workout !!!

Enjoy – Please update me as you work through this everyday …

The trick is to add these to your daily routine …. and remember you can always space them throughout your day :)

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Calendar to cross off days:

Screen-Shot-2013-09-02-at-8.19.48-PM

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#Bodyrocker – Nadean Morin

Hi Lisa, I made a calendar for the new 30 Day Squat Challenge and I thought I’d share.

I’m excited/scared for this. lol

Thank you so much for all you do. I can’t believe the changes I’ve noticed in my overall fitness ever since starting bodyrock/dailyhiit.

Take care! Nadean

Click to enlarge ..

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The Challenge:

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Day One – 50 Weighted Squats

Screen Shot 2013-11-26 at 8.17.20 PM

Day Two – 55 Burpees

Screen Shot 2013-11-26 at 11.40.12 PM

Day Three – 60 SandBag Swings

Screen Shot 2013-11-26 at 11.35.45 PM

Day Four – Rest Day  - Enjoy it :)

Day Five – 70 – Inner Thigh Lifts – 35 Each Leg

Screen Shot 2013-11-27 at 12.00.53 AM

Ask Yourself – Can you go heavier ?

Day Six - 75 Bench Leaps

Screen Shot 2013-11-27 at 12.06.44 AM

Day Seven –  80 Weighted Squats

Screen Shot 2013-11-26 at 8.17.20 PM

Day Eight - Rest Day

Day Nine - 100 Wide Leg Squats

Screen Shot 2013-11-26 at 10.40.08 PM

Day Ten – 105 Pulse Squats

Screen Shot 2013-11-26 at 8.20.27 PM

Day 11 – 100 1 Leg Lifts – 50 Each Side

Screen Shot 2013-11-26 at 11.25.27 PM

Day 12 – Rest Day

Day 13 – 130 Ski Abs

Screen Shot 2013-11-26 at 11.36.32 PM

Day 14 – 135 Switch Jumps

Screen Shot 2013-11-26 at 11.41.24 PM

Day 15 – 140 Weighted Lunges – 70 Each Leg (Weight Optional)

Screen Shot 2013-11-26 at 11.33.27 PM

Day 16 - Rest Day

Day 17 – 150 Weighted Squats

Screen Shot 2013-11-26 at 8.17.20 PM

Day  18 - 155 Squat Jumps

Screen Shot 2013-11-26 at 10.57.01 PM

Day 19 – 160 Weighted Squats & Kick – 80 Each Leg

Screen Shot 2013-11-26 at 10.52.54 PM

Day 20 - Rest Day

Day 21 – 180 One Leg Lifts – 93 Each Leg

Screen Shot 2013-11-26 at 11.52.14 PM

 Day 22 - 185 Ball Jumps

Screen Shot 2013-11-26 at 11.34.46 PM

Day 23 – 190 Switch Lunges

Screen Shot 2013-11-26 at 10.57.24 PM

Day 24 – Rest Day

Day 25 – 220 - Mountain Climbers

Screen Shot 2013-11-26 at 11.43.36 PM

Day 26 – 225 Squat Star Jumps

Screen Shot 2013-11-26 at 11.42.17 PM

Day 27 – 230 – Pulse Squats

Screen Shot 2013-11-26 at 8.20.27 PM

Day 28 – Rest Day

Day 29 – 240 Squat & Side Kicks – 120 Each Side

Screen Shot 2013-11-26 at 11.31.55 PM

Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s

Screen Shot 2013-11-26 at 8.17.20 PM

Screen Shot 2013-11-26 at 8.34.15 PM

Screen Shot 2013-11-26 at 8.20.27 PM

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Thats it you have completed all 30 days !!!

Now take your after picture & see the results !!!!

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Screen Shot 2013-09-22 at 9.55.55 PM

The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

 Lisa-Marie x

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  • fayechen

    Just yesterday I looked into the mirror and thought: your ass was rounder 3 months ago! Time to do something about this! :D And today you’re posting this!?!? Seriously?? Can you read minds? O_o

  • stacy

    Omg lisa!!! This is amazing ans just what I need gonna start the 30 day challenge again and add this challenge as well its gonna be a amazing!!! Thank times a million!!! Forever bodyrocking!!!! Who needs a gym when lisa comea right to ur house whenever u want!!!!

  • stacy

    Omg this is amazing!!!!starting the 30 day challenge and adding this challenge will bring on amazing results!!!! U are awesome lisa!!! Forever body rocking!!! Will never buy a gym membership.. and today I got more weight for my bar!!!! Thank you times a million!!!!