The 28-Day Squat Challenge To A Completely New Bum

The 28-Day Squat Challenge To A Completely New Bum

The 28-day squat challenge can be done by anyone around the world because it’s really simple and delivers what it promises: a completely new bum!

Why squats in this 4 weeks challenge? Because they are the best exercises to shape and tone the buttocks. You’ll feel the burn in your buttocks and legs, and even in your abs and back muscles.

In the first day of this challenge you need to perform 50 squats. Then gradually, you should increase the number of repetitions up to 250 until the last day. On the final day (day 28), rather than completing 260 squats you have to do as many reps as you can. Great, right?! 🙂

This 28-day squat challenge is a great way to strengthen and prepare your muscles for new challenges. So get your ass to the grass!

28-Day Squat Challenge

The most important thing in a squat challenge is your body position. Maintain your back in a straight line during the entire exercise if you want to get a round butt by the end of the challenge.

Breathing is another thing to consider, so try to use your stomach muscles to inhale and exhale during the squat exercise. Inhale as you bend your knees to squat down and exhale as you straighten your legs to return to the starting position.

TIP: You can easily do the squats if you use the entire foot for better stability and avoid to lean forward while squatting down. This will also maximize the activation of the glutes and protect your knees from injury.

Here’s how 28-day squat challenge should look like:

DAYSQUATS NUMBER
150 SQUATS
260 SQUATS
370 SQUATS
4REST
580 SQUATS
690 SQUATS
7100 SQUATS
8REST
9110 SQUATS
10120 SQUATS
11130 SQUATS
12REST
13140 SQUATS
14150 SQUATS
15160 SQUATS
16REST
17170 SQUATS
18180 SQUATS
19190 SQUATS
20REST
21200 SQUATS
22210 SQUATS
23220 SQUATS
24REST
25230 SQUATS
26240 SQUATS
27250 SQUATS
28DO SQUATS TO FAILURE

If you believe this 28-day squat challenge is too much for you, just do as many squats as you can every day of the challenge. Try to really push your limit on the last day of the challenge.

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SheliMark NoreyTim Gorkiyterry Recent comment authors
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Sheli
Sheli

Do you have to pump them out all at one time or can you do multiple throughout the day till you reach the goal for the day

Tim Gorkiy
Tim Gorkiy

Hello! Is it only one set here to do???

terry
terry

is it to be done with weights ??