30 DAY SQUAT CHALLENGE!

Tone up and strengthen those legs and glutes :)

Squat – feet shoulder width apart, squat as if you are sitting on to a chair – ensure knees are not over the front of your toes.

Lunge – one foot in front of the other, body weight central – ensure knees are not over the front of your toe.

Plie Squat – feet wide and toes pointing out, knees pushed outwards, squeeze inner thighs and glutes.

For a demonstration of the squats ask Kirsty or one of the TWK instructors. Contact Kirsty 07787 406 552 or email info@trainwithkirsty.co.uk

For a PDF of the challenge email Kirsty :)

 

Day Squat Reps Day Squat Reps Day Squat Reps
1 Squat 50 11 Squat 100 21 Squat 180
2 Lunge 30/30 12 Lunge 50/50 22 Lunge 80/80
3 Plie Squat 60 13 Plie Squat 120 23 Plie Squat 150
4 Squat 70 14 Squat 140 24 Squat 200
5 Rest 15 Rest 25 Rest
6 Squat 75 16 Squat 150 26 Squat 225
7 Lunge 40/40 17 Lunge 60/60 27 Lunge 100/100
8 Plie Squat 80 18 Plie Squat 150 28 Plie Squat 220
9 Squat 90 19 Squat 165 29 Squat 240
10 Rest 20 Rest 30 SQUAT! 250
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