Booty Workout - 30 Day Squat Challenge


Booty Workouts

Winter isn’t the time to forget one of your most gorgeous assets!!  Balance out that winter-warming-comfort food with this awesome workout to help warm you up! 
Practice perfecting the 5 squat variations below and then when you're ready, take the 30 day challenge!
Narrow squat
Position your legs using a less-than-shoulder-width narrow stance with your toes slightly pointed out. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position.

Slowly lower down by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.

Begin to raise up as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.
Narrow Squat with back kick
Repeat as for exercise above.

When you raise back up and arrive up in the starting position kick your left foot back, then lower down, repeat the exercise again and repeat for the right side.

Basic Squat
Stand tall with your feet hip distance apart. Your hips, knees, and toes should all be facing forward.
Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees behind your toes and your weight in your heels.
Rise back up and repeat.

Basic Squat with side leg lift
Repeat instructions as for exercise above.

When you raise back up, kick your left leg out to the side about 35-40%.  Repeat the exercise again and repeat on the right side.

Sumo Squats
Stand with your feet 4-6 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.

While keeping your back straight, descend slowly by bending at the knees and hips as if you are sitting down (squatting).

Lower yourself until your quadriceps and hamstrings are parallel to the floor.
Return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel.
Happy squatting #bootybabes!