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 Squat Challenge & 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 , or Hiit Bar which you can find in our Store, but if you don’t have one, don’t you worry – 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.
Calendar to cross off days:
Day to Day Challenge:
Note: There are tutorials on the DailyHiit YouTube playlist page – This can be found – HERE
Day One – 50 Weighted Squats
Day Two – 55 Wide Leg Squats
Day Three – 60 Elevated 1 Leg Squats – 30 Each Leg
Day Four – Rest Day – Enjoy it :)
Day Five – 70 Weighted Squats
Ask Yourself – Can you go heavier ?
Day Six – 75 Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)
Day Seven – 80 Weighted Squats
Day Eight – Rest Day
Day Nine – 100 Wide Leg Squats
Day Ten – 105 Pulse Squats
Day 11 – 100 Squeezes – 50 In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes
Day 12 – Rest Day
Day 13 – 130 Squat & Leg Lifts – 65 Each leg
Day 14 – 135 Leg Press – (bend knees to chest & push feet straight up to the ceiling)
Day 15 – 140 Lunges – 70 Each Leg
Day 16 – Rest Day
Day 17 – 150 Weighted Squats
Day 18 – 155 Low Squat Pulse
Day 19 – 160 Step Ups – 80 Each Leg
Day 20 – Rest Day
Day 21 – 180 Donkey Kicks – 90 Each Leg – (bring the knee to the chest, then to the back of the room)
Day 22 – 185 Wide Leg Squats
Day 23 – 190 ”L” Lift Pulse – 95 Each Side – (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass)
Day 24 – Rest Day
Day 25 – 220 – Elevated 1 Leg Squats – 110 Each Leg
Day 26 – 225 Weighted Squats
Day 27 – 230 Straight Leg Lifts – 115 Each Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top)
Day 28 – Rest Day
Day 29 – 240 Bent ”L” Leg Side Lifts – 120 Each Side – (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in)
Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s
Thats it you have completed all 30 days !!!
Now take your after picture & see the results !!!!
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Love Always L xx