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Get ready to grow your glutes with this 30-day beginner squat challenge——
🔥THE CHALLENGE 🔥
Day 1: 20 Bodyweight Squats
Day 2: 25 Bodyweight Squats
Day 3: 30 Bodyweight Squats
Day 4: 35 Bodyweight Squats
Day 5: 40 Bodyweight Squats
Day 6: 45 Bodyweight Squats
Day 7: Rest Day
Day 8: 25 Bodyweight Squats + 10 Sumo Squats
Day 9: 30 Bodyweight Squats + 15 Sumo Squats
Day 10: 35 Bodyweight Squats + 20 Sumo Squats
Day 11: 40 Bodyweight Squats + 25 Sumo Squats
Day 12: 45 Bodyweight Squats + 30 Sumo Squats
Day 13: 50 Bodyweight Squats + 35 Sumo Squats
Day 14: Rest Day
Day 15: 30 Bodyweight Squats + 15 Pulse Squats
Day 16: 35 Bodyweight Squats + 20 Pulse Squats
Day 17: 40 Bodyweight Squats + 25 Pulse Squats
Day 18: 45 Bodyweight Squats + 30 Pulse Squats
Day 19: 50 Bodyweight Squats + 35 Pulse Squats
Day 20: 55 Bodyweight Squats + 40 Pulse Squats
Day 21: Rest Day
Day 22: 35 Bodyweight Squats + 15 Sumo Squats + 10 Pulse Squats
Day 23: 40 Bodyweight Squats + 20 Sumo Squats + 15 Pulse Squats
Day 24: 45 Bodyweight Squats + 25 Sumo Squats + 20 Pulse Squats
Day 25: 50 Bodyweight Squats + 30 Sumo Squats + 25 Pulse Squats
Day 26: 55 Bodyweight Squats + 35 Sumo Squats + 30 Pulse Squats
Day 27: 60 Bodyweight Squats + 40 Sumo Squats + 35 Pulse Squats
Day 28: Rest Day
Day 29: 60 Bodyweight Squats + 40 Sumo Squats + 40 Pulse Squats
Day 30: 100 Squat Challenge!
INSTRUCTIONS——
🍑 Start with a 5-10 minute warm-up, including light cardio and dynamic stretches.
🍑Focus on proper form: chest up, knees tracking over toes, and push through your heels.
🍑Take rest days on Day 7, Day 14, Day 21, and Day 28 to allow for recovery.
🍑If the reps feel too easy, feel free to add light weights or slow down the tempo.
Mix of——
🍑40 Bodyweight Squats
🍑30 Sumo Squats
🍑30 Pulse Squats
Tips for Success——
🍑Consistency is Key: Stick with it! By the end of the month, you'll feel stronger and see progress.
🍑Mind-Muscle Connection: Focus on engaging your glutes with each rep.
🍑Track Your Progress: Take before and after pictures to see your transformation.
This challenge is perfect for beginners looking to build a solid foundation for glute growth while gradually increasing the intensity throughout the month.
GOODLUCK🎉
💬Comment “I ACCEPT” if you accept the challenge💬
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The Compound Lifting Club San Diego
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