There’s a reason everyone is still so crazy about squats: They’re an all-in-one blast for your glutes, thighs, and core, meaning you’re burning cals and building muscles in one epic move. But there’s no reason to stick to basic squats for the rest of your life.

Each day, dedicate a few minutes to the move(s) on the calendar—but keep up with your usual workout routine. On the last day, do the total-booty boot camp for your workout and feel the lower-body burn.

Step 1: Master proper squat form.

Step 2: Commit to dropping it low for just a few minutes each day.

Step 3: Admire your hard-earned booty. #Lookbackatit.

30-DAY SQUAT CHALLENGE

DAY1

 

A
B

Basic Squat

A.

Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.

B.Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position. Do 15 reps.

DAY2

 

A
B

Glute Kickback

A.

Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.

B.Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That’s one rep. Do 20 reps.

 

DAY3

 

A
B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.

A.Do 15 reps of the Basic Squat.

B.Do 15 reps of the Kickback Squat.

 

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DAY4

A
B

Basic Squat + Kickback Squat

Combine the Basic Squat from Day 1 and the Kickback Squat from Day 2.

A.Do 20 reps of the Basic Squat.

B.Do 20 reps of the Kickback Squat.

DAY5

 

Rest Day

Give your lower body a rest today. Dying to squat some more? Wait until tomorrow—here’s why rest days are important and how to optimize them for recovery.

DAY6

 

A
B

Sumo Squat

A.Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.

B.

Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That’s one rep. Do 15 reps.
DAY7
A
B

Reaching Sumo Squat

A.Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.

B.

Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That’s one rep. Do 20 reps.
A
B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A.

Do 15 reps of the Sumo Squat.

B.

Do 15 reps of the Reaching Sumo Squat.


DAY
9
A
B

Sumo Squat + Reaching Sumo Squat

Combine the Sumo Squat from Day 6 and the Reaching Sumo Squat from Day 7.

A.

Do 20 reps of the Sumo Squat.

B.

Do 20 reps of the Reaching Sumo Squat.

DAY10

 

Rest Day

Give your lower body a rest today. If you haven’t been working your upper body, we suggest The Ultimate Arms and Abs Workout.

DAY11

 

A
B

Oblique Squat

A.Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.

B.Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That’s one rep. Do 15 reps.

DAY12

 

A
B

Jump Squat

A.Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.

B.Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That’s one rep. Do 20 reps.

DAY13
A
B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A.

Do 15 reps of the Oblique Squat.

B.

Do 15 reps of the Jump Squat.

DAY14

 

A
B

Oblique Squat + Jump Squat

Combine the Oblique Squat from Day 11 and the Jump Squat from Day 12.

A.

Do 20 reps of the Oblique Squat.

B.

Do 20 reps of the Jump Squat.

DAY15

 

Rest Day

Take a break! If you wanna keep moving, try this 4-Minute Ab Workout.

DAY16

 

A
B

Narrow Squat

A.Start in standing position, hands clasped in front of chest, feet together.

B.Lower into a squat until thighs are parallel to floor. Hold, then return to start. That’s one rep. Do 15 reps.

DAY17

 

A
B

Pistol Squat

A.

Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.

B.Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That’s one rep. Do 10 reps.

DAY18

 

A
B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A.

Do 15 reps of the Narrow Squat.

B.

Do 15 reps of the Pistol Squat on each side.
 
A
B

Narrow Squat + Pistol Squat

Combine the Narrow Squat from Day 16 and the Pistol Squat from Day 17.

A.

Do 15 reps of the Narrow Squat.

B.

Do 20 reps of the Pistol Squat on each side.

DAY20

 

Rest Day

Give your lower body a rest today.

DAY21

 

A
B

Curtsy Squat

A.Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.

B.

Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That’s one rep. Do 10 reps on each side.

DAY22

 

A
B

Split Squat

A.Stagger your stance, with front foot 2 to 4 feet in front of rear foot. Stay on the toes of rear foot.

B.

Lower hips until front thigh is at least parallel to the floor. Push through the front leg’s heel, and drive the hips and knees upward, to return to the starting position. That’s one rep. Do 15 reps on each side.

DAY23

 

A
B

Curtsy Squat + Split Squat

Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.

A.

Do 10 reps of the Curtsy Squat on each side.

B.

Do 10 reps of the Split Squat on each side.

DAY24

 

A
B

Curtsy Squat + Split Squat

Combine the Curtsy Squat from Day 21 and the Split Squat from Day 22.

A.

Do 15 reps of the Curtsy Squat on each side.

B.

Do 15 reps of the Split Squat on each side.

DAY25

 

Rest Day

No squats today! Try this Yoga Flow for a Faster Metabolism.

DAY26

 

A
B

Isometric Squat

A.Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.

B.

Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That’s one rep. Do 10 reps on each leg.
DAY27
A
B

Pop Squat

A.Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.

B.

Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That’s one rep. Do 30 reps.

DAY28

 

A
B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A.

Do 15 reps of the Isometric Squat each side.

B.

Do 20 reps of the Pop Squat.

DAY29

 

A
B

Isometric Squat + Pop Squat

Combine the Isometric Squat from Day 26 and the Pop Squat from Day 27.

A.

Do 20 reps of the Isometric Squat on each side.

B.

Do 30 reps of the Pop Squat.

DAY30

 

Final Superset Challenge

Do 2 sets of 5 reps of each move. Then do a happy dance, because you officially finished the #squatchallenge.

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Get Obsessed!!

by admin on December 13, 2017

 

The new year will be here before you know it, and with it a new program from Beachbody! I love starting new programs!

If you’ve been keeping up on Autumn Calabrese, you know that she’s releasing a new program that’s unlike anything Beachbody has done before, or anyone for that matter! It is UNIQUE!

One of my favorite things about Beachbody is that they’re constantly pushing the envelope. They’re always looking for new ways to provide value and push us further. Many people get bored quickly by doing the same workouts over and over again. I know I do! But with new programs all the time, there’s literally something for everyone.

Autumn’s new 80 Day Obsession is no different.

The original kick-off started back in November, with a 5-day A Little Obsessed sneak peek. This preview let people get a taste of what the full program would look like when it releases on January 15. And the best part was that this preview was LIVE, streamed during production exclusively for On Demand members.

And the preview was so demanded that there were some big tech snafus. We’re talking Google outages and downed servers because so many people were trying to stream it at once!

In preparation for the launch of the full program, On Demand users can try it out again beginning December 20 through January 14. The preview is perfect for getting ready for the full program. Beachbody is calling it a crash course to help you prepare for what’s to come.

I did the preview and I loved it. Autumn is always motivating and her workouts are on-point. Plus, I just love her energy!

 

I’ll be giving this workout my full attention when it releases and I hope you’ll hop in and try it out too–either in the previews or the full program.

Here’s what’s so cool about this program: 80 Day Obsession doesn’t have the ultra-scripted workouts performed by people who are already in tip-top shape. Instead, each member of the cast (the on-camera class) is someone who is looking to make improvements in their fitness and nutrition. And you get to see them change right before your eyes! They’re actually doing the program right alongside you.

The program was filmed over 80 consecutive days, so you’ll see each cast member develop their abs and rounded booty with you. If you’re someone who gets motivated from seeing other people make progress and hit goals, this is just what you need!

To get started, make sure you’re signed up for On Demand and keep an eye out for the preview workouts, which will be re-released on December 20. Then join in to 80 Day Obsession when it goes live on January 15. You’ll need three sets of dumbbells, portion-control containers, Beachbody Strength Slides and resistance loops as well as a mat if you’re working out on a hard floor.

Here is the link to the bundle:

80 Day Obsession Accessories & Performance Bundle: https://www.teambeachbody.com/shop/us/d/obsession-accessories-performance-bundle-80DAccessoryBBPBundle?referringRepID=56445&locale=en_US

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