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30 Days The BodyRock Squat Challenge

November 27, 2013 3 min read

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 :) . Calendar to cross off days: Screen-Shot-2013-09-02-at-8.19.48-PM . #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 ..

1467432_537369376353552_1827411120_n The Challenge: . 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

.

Thats it you have completed all 30 days !!!

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

 —

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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