05 Jan
Blog

The Best 30-Day Squat Challenge Ever

A squat can be defined as a strength exercise in which the exerciser lowers their hips from a standing position and then stands up again. Squats are one of the most important exercises for increasing the size and strength of the lower body muscles, and they also help increase core strength.

You can't go to the gym because of your work pressure, but you want to stay fit at the same time. Then motivate yourself and give your body a shock by taking 30 days Squat Challenge. Squats are known to be one of the best workouts for building muscle and losing weight, so this challenge is perfect for you after a long break.

We took the help of a professional bodybuilder and put together a 30 day routine for you to help you get fit from fat. We will be doing five different types of squats in our 30 day squat challenge, and we will be doing a total of 100 reps, which includes all types of squats, and the number of reps will increase with each day.

If you dream of having strong legs in 30 days then this article is perfect for you. Let's get to our points without wasting time:

Goblet Squat Challenge

Equipment needed: Kettlebell or dumbbell

The first on our list is the goblet squat. It is a full body exercise that helps build leg muscles and increases core strength. It's one of the best workouts for beginners. It targets all of the major muscle groups in the lower body, such as: B. Claves, Glutes, Quadriceps, etc. It also helps increase the strength of our upper body as this workout involves our shoulder, upper back, and forearm for execution.

Box squat challenge

Equipment needed– barbell

It's one of the most common types of squats. Even professional bodybuilders do it as it increases a lot of strength. It's a compound exercise that uses a barbell and a small box.

How To & # 39; It's Done- holding the barbell on your upper back, lower your body until you are seated on this box, wait 1 second, then slowly return to your standing position.

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  • It activates the muscles of the hamstrings, lower back, spinal extensors, etc.
  • Stopping and stopping at the box will help you do perfect squats.
  • It puts less strain on your knees. Therefore, the likelihood of a knee injury is low.

Split squat challenge

Equipment needed– kettlebell

It's a compound leg exercise that activates multiple muscles in your lower body, including hip flexors and quadriceps. It can increase your leg strength and flexibility if you maintain proper form while doing it. It also helps to build other forms of squat, such as a one-legged squat.

This is how it works – hold one leg in front of the other, keep a short distance between the legs, then slowly lower your body and stand up, changing after every ten repetitions so that you can train both legs.

Zercher Squat Challenge

E.Equipment needed– barbell

A Zercher squat is strength training that targets every muscle in our legs, upper back, and core. The Zercher Squat increases the massive strength in our lower body and core, and also helps in building a better and stronger back.

Squat Challenge

Glaccessories required– barbell

Lower body training strengthens the quads, hamstrings, and glutes. It is also known as the king of exercise as it helps build strength, strength, and size. It can also result in knee or back injuries if you don't maintain proper shape.

The bottom line

We've mentioned the top tips for completing the best 30-day squat challenge. Follow the table below and remember that you also need to maintain a proper diet to get your dream figure.

DAY REPS NUMBER OF SQUATS
day 1 10 repetitions of each 50
day 2 15 repetitions of each 75
Day 3 20 repetitions of each 100
Day 4 25 repetitions of each 125
Day 5 30 repetitions of each 150
Day 6 35 repetitions of each 175
Day 7 Relax 0
Day 8 30 repetitions of each 150
Day 9 35 repetitions of each 175
Day 10 40 repetitions of each 200
Day 11 45 repetitions of each 225
Day 12 50 repetitions of each 250
Day 13 50 repetitions of each 250
Day 14 Relax 0
Day 15 45 repetitions of each 225
Day 16 50 repetitions of each 250
Day 17 52 reps of each 260
Day 18 53 reps of each 265
Day 19 54 reps of each 270
Day 20 55 repetitions of each 275
Day 21 Relax 0
Day 22 53 reps of each 265
Day 23 53 reps of each 265
Day 24 54 reps of each 270
Day 25 55 repetitions of each 275
Day 26 56 reps of each 280
Day 27 56 reps of each 280
Day 28 Relax 0
Day 29 58 repetitions of each 290
Day 30 60 repetitions of each 300

frequently asked Questions

1. Is it important to have a protein shake during this session?
No, protein powder is not required during this session.

2. Can we skip 2-3 days a week?
You can, but try not to skip more than twice a week.

3. Is it important to go to the gym to stay fit?
No, it is not important to go to the gym to stay fit, you can work out at home and still be fit.

09 Apr
Blog

30-Day Plank Challenge and It’s Benefits

Exercising your core strength is an important way to maintain fitness and overall wellbeing. Since we often neglect our core and strength training, a 30 day plank challenge can help you overcome the negatives. Yes, this type of workout is practical and ensures your fitness game will change forever.

If you're wondering if this is just another workout on the plank, don't worry. It contains a list of everyday exercises that are simple, effective and will bring you quick results for you. In summary, they are a complete solution to your fitness goals. So don't waste your time and get on your way!

What is the 30 Day Plank Challenge?

The 30 Day Plank Challenge is an exercise program for you that will help you build your body's core strength and endurance. It contains 30 different daily exercises that you can do that are extremely versatile and efficient. With each 12 day lapse, your potential to hold a plank increases by 2 minutes. The program is safe to perform and provides stunning results that will get you started training right away. Oh, and if you're not ready to go the extra mile for an activity this might be the trailblazer for you. There are also a number of benefits that you can learn about below.

What are the benefits of this plank challenge?

The plank challenge comes with surprising benefits that will blow you away with its results. Let's take a close look at them.

Improve stability

We often suffer from instability in the body that makes us weak and lazy. However, the active plank challenge that you must complete daily will help you build your stability in a precise manner. In this way, you can acquire a solid and stable core to carry out your daily functions unhindered.

Reduces back pain

Many people suffer from constant back pain due to weakened bones in the body. However, if you do these exercises daily, you can allow your muscles to exercise and build flawless strength. As a result, the back pain will go away in no time.

Promote endurance

Over time, we find that our physical endurance is decreasing. This could pose a potential threat to our health over time. However, if you do the Plank Challenge every day, you can get rid of this problem once and for all. It helps build incredible stamina in our body that can also help us break out of injury problems and constant body aches and pains.

Strengthens every core muscle

If you are having trouble strengthening every core muscle in the body, this exercise is all you need to try. The various plank challenges for 30 days in a row ensure that you build impeccable strength in no time.

What types of plank challenges to perform?

The plank challenges are full of different plank exercises that you need to do for 30 days in a row. No two activities are alike. So you can play a change every day without feeling monotonous. As a result, every day becomes a learning experience for you. Any plank workout is easy to do and ensures you are exposed to minimize injury. So you don't have to worry at all. Some of the primary day plank workouts may include forearm planks, high-side planks, and high-plank pats on the back. Over time, the plank exercises will increase in potential, which automatically improves the plank holding strength.

How do I complete the plank challenge?

1. Get into a plank position. Your arms should be fully extended for a tall plank. If the challenge is more improvised, you can try one on your forearms.

2. Make sure your palms and toes are on the floor and your back is neutral. At this point, your core should be tight.

3. Your body should be in a straight line at this point. Don't let your head hang down.

4. Hold the position for a while. Gradually, when you feel like your shape is dissolving, lower yourself to your knees.

5. Repeat the training.

frequently asked Questions

1. Is the plank training easy?

Yes. All 30-day plank workouts are straightforward to perform.

2. Do I need a personal trainer for this?

No. You do not need a personal trainer for this training. However, if you feel the need to do so, you can rent one.