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:
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Teresa Rios - Thank you for taking the time in doing this for us Lisa! I wanted to share what I put together using your detailed daily stick draws and instructions. Hope you like and others can use if they want to print it out for themselves! xD[/caption]
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 !!!! [gallery ids="|"] Theres even more juicy stuff in MyBlog- My Diet, My Clothes, My Day to Day Life … Come & Say Hi - Here
Bodyrock.Tv & TheDailyHiit.com – The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!
Let’s Start Together …. TODAY !
Love Always L xx
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