30 Day Squat Challenge - Who's with Me?

Who’s ready to get that booty in shape for Spring Break? I don’t know about you but my tush could use a little tightening. We’re going on a Disney Cruise very soon and I need all the help I can get.

This 30 day squat challenge photo appeared in my Facebook news feed originally almost two years ago. I wrote a post about taking the challenge which continues to bring in a great deal of traffic to my site. Thanks to our impending vacation that requires me to be in a bathing suit, I thought it would be appropriate to take the challenge and update with a few new routine options.

This is the perfect challenge especially while on vacation. Requires no equipment, very little time and space. The good news is you can split your squats throughout the day, 10-20 increments are feasible.

Be sure to focus on good form to prevent injury. I see so many women doing this incorrectly at the gym.

Once your body acclimates to your daily dose, plain ole squats will only get you so far. Try mixing things up by incorporating light weights, single leg squats. Single leg are my personal favorite but be conservative. The true form is squatting all the way to the floor on one leg, however you can get great results modifying to your physical ability (ie – halfway to the floor is what works to me).

Did you know that if women work their legs almost every day, results are much faster? Most fitness trainers will advise NOT to work the same muscle group without several days of rest in between so your muscles can repair and build. That really only applies when the goal is muscle growth (hypertrophy). Most women are trying to tone and burn fat.

In my past life as a fitness consultant, I always prescribed daily leg exercises to my female clients. Lunges before a shower, squats while cooking dinner – you get the idea. Now I’m taking my own advice with the 30 day squat challenge.

So unless your goal is to look like this..