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

1 post | Original | Recent
 
Image_thumb
3 Posts
Jul 22, 2014 3:03am
via Android

I'm doing this 30 day sexy ass & legs challenge from Dailyhiit.com. I'm on day 9 now and I'm seeing progress :) so I thought I'd share with you guys.

Here's the original link: http://www.dailyhiit.com/hiit-blog/hiit-workout/butt-exercises/tight-ass-30-day-squat-challenge/

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

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 !!!

22 Jul
Thanks for sharing will keep it in mind. Good luck!
22 Jul
That's really intense!
22 Jul
Thank you! Good luck to you too! :)
Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,230 topics, 38,325 posts

Motivation & Support

8,518 topics, 41,745 posts

App Updates

15 topics, 48 posts

Ask the Pros

722 topics, 1,835 posts

Workouts and Programs

2,894 topics, 12,162 posts

Trainer Tools

9 topics, 33 posts

Featured Training Programs

10 Min Body Method 1

10 Min Body Method 1

Casual Time 1 Week
Functional Fitness 1.0

Functional Fitness 1.0

Casual Time 3 Weeks
Weight Loss Bootcamp

Weight Loss Bootcamp

Intense Time 3 Weeks
Brazilian Booty Butt

Brazilian Booty Butt

Moderate Time 4 Weeks
Body Blast Bootcamp

Body Blast Bootcamp

Intense Time 4 Weeks
Lose It. Tone It!

Lose It. Tone It!

Casual Time 4 Weeks

Featured Workouts

Core Smashing Delight

Core Smashing Delight

Intense Ic_time_32x32 16 mins  
Core  
Autumn Stretches

Autumn Stretches

Moderate Ic_time_32x32 12 mins  
Yoga  
Intermediate Level Tabata

Intermediate Level Tabata

Intense Ic_time_32x32 4 mins  
Legs  
Friends Forever

Friends Forever

Casual Ic_time_32x32 15 mins  
Core  
15-Min Core Blast

15-Min Core Blast

Moderate Ic_time_32x32 15 mins  
Core  
Self-Myofascial Release

Self-Myofascial Release

Casual Ic_time_32x32 8 mins  
Legs   Ic_workout_dumbbell_32x32 Foam Roller