1000 Squat Circuit Challenge

When it comes to butt-sculpting moves, there's no better, more efficient exercise than the squat and its variations. Seriously. These exercises target not only your glutes, but your thighs and core. 

So when we decided to put together a plan that helps you look super awesome and fit, we knew it had to be this 4 weeks squat challenge. 

You can follow this plan along with your typical workout, except on The days marked with a red font, when you'll put all the moves together as rounds for a complete booty boot camp.

Note: Illustrations for the movements are shown below.

THE SQUAT CHALLENGE 

Week 1	Day 1 3 Reps of each	Day 2 5 Reps of each	Day 3 5 Reps of each Repeat 2x	Day 4 6 Reps of each	Day 5 5 Reps of each	Day 6 6 Reps of each Repeat 2x	Day 7 REST
Week 2	Day 8 4 Reps of each	Day 9 6 Reps of each	Day 10 5 Reps of each Repeat 2x	Day 11 8 Reps of each	Day 12 5 Reps of each	Day 13 6 Reps of each Repeat 3x	Day 14 REST
Week 3	Day 15 5 Reps of each	Day 16 7 Reps of each	Day 17 5 Reps of each Repeat 2x	Day 18 10 Reps of each	Day 19 5 Reps of each	Day 20 6 Reps of each Repeat 4x	Day 21 REST
Week 4	Day 22 6 Reps of each	Day 23 8 Reps of each	Day 24 5 Reps of each Repeat 2x	Day 25 12 Reps of each	Day 26 5 Reps of each	Day 27 6 Reps of each Repeat 6x	Day 28 REST

ILLUSTRATIONS

Narrow Squat

For the narrow squat, you’re going to bring your feet together, and we’re just going to squat straight down from here. You’re going to shoot your hips all the way back, keeping the weight in the heels. You’re going to push those hips all the way back. 

Squat down, and then just press it straight up. You’re going to take it down and up.

Very simple exercise here. Also working the entire thigh area. You’re going to feel this in the back of the legs, the hamstrings, the glutes, the quads, and the inner thighs. Bring those feet together. Push the hips back. Make sure the knees stay aligned with the ankles as you squat all the way down and then take it right back up.

You’re going to feel this a lot in those quads and the inner thighs. As you squat down and as you come up, you’re going to drive through your glutes and the hamstrings. That gives you the total thigh work effect.

Down and up. That’s how you do the narrow squat.

Split Squat

Squat down by flexing knee and hip of front leg. Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor. 

Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.

Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Lunges

Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

Jump Squat

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Oblique Squat

Sit very low in a wide squat. Try to keep your knees over your ankles so your hips are square. Tighten your pelvis so your bum is really working. 

Tighten your abs and keep your upper body upright. With your palms behind your head, bend your waist to the right side until your right elbow touches your right knee. 

Make sure you are bending just from your waist and keeping your abs tight! Come back to the starting position and repeat on the left side.

Sumo Squat

Stand with feet wider than shoulder-width apart and your toes slightly turned out. 

Hold a dumbbell in each hand in front of your hips. Push your hips back and squat down, keeping your chest up and knees out. Bring the weights down to the floor in between your legs.

Note: You can use books or any other household items as weights if you don't have dumbbells.