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Tight Ass - 30 Day Sexy Ass & Legs (Squat Challenge)

September 02, 2013 4 min read 8 Comments

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 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 Sandbag, or Hiit Bar  Screen Shot 2013-08-06 at 9.16.08 PM 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.


Click here to get your Hiit Bar!

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:

[caption id="attachment_23726" align="alignnone" width="276"]

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 !!

Join Me Here -   Screen Shot 2013-09-15 at 2.08.31 PM Screen Shot 2013-09-15 at 2.08.00 PM Screen Shot 2013-09-15 at 2.07.55 PM Screen Shot 2013-09-15 at 2.07.49 PM Screen Shot 2013-09-15 at 2.07.44 PM Screen Shot 2013-09-15 at 2.07.21 PM

Lisa’s Official: Facebook Twitter Pinterest YouTube Flicker Slide.ly Tumbler Blog Instagram

Let’s Start Together …. TODAY !

Love Always L xx

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