30 Day Abs & Squat Challenge
If you’re active on social media, then there’s a good chance that you have seen various 30 day fitness challenges circulating. From the 30-day plank challenge to the 30-day squat challenge to the 30-day pushup challenge, there’s plenty of options for any individual looking for a way to level up their workout game.
One of the most popular 30-day challenges is the 30 day abs & squat challenge. a lot more than likely, this is because it targets two areas in the body that people aspire to transform when working on their physique. but what is the 30 day abs & squat challenge?
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30 Day Abs & Squat Challenge
Will the 30 Day Abs & Squat challenge Work?Needed lifestyle ModificationsRegular Cardiovascular Exercise
Eating healthy Meals
30 Day Abs & Squat challenge BenefitsIncreases Physical Performance
Burns Calories
Improves Mood
Tones Muscles
Reduces certain health Risks
30 Day Abs & Squat challenge ExercisesPlanks
Burpees
Squats
30 Day Abs & Squat challenge Workout Plan
As you can probably guess from the name, this 30-day fitness challenge targets the core and lower body muscles throughout a variety of moves done in a 30 day time span. Exercises might range from planks, crunches, sit-ups, toe-touches, squats, jump squats or other testing moves that target the lower body and core.
The 30 day abs & squat challenge is best for those who are needing some help to stay consistent in their exercise endeavors, as well as individuals who are looking to spice it up, because it requires a 30-day commitment to reap the results. That’s right! You will have to workout religiously for a month – think you’re up for it?
Will the 30 Day Abs & Squat challenge Work?
Are you on the fence about trying the 30-day challenge out? Are you curious whether it will actually work? The quick answer is: yes*. but the asterisk serves a purpose. In order to yield results, you need to stick to the challenge every day. You will also need to do the exercises in the challenge correctly in order to target the ideal muscles.
Doing something consistently for 30 days can be tough! That’s why I encourage you to find an accountability partner – someone who does the challenge with you each day that you can check in with. Not only will you hold each other to the workout, but you can cheer each other on!
Needed lifestyle Modifications
While this exercise challenge will bring results, it’s crucial to be realistic about your expectations. This means that you may not get the #bootygoals or washboard abs you’ve been dreaming for when day thirty rolls around. In order to get the full impact from this 30 day abs & squat challenge there will be some lifestyle modifications you need to make. Experts have found that leaning out the midsection and toning the butt requires other practices which include a healthy diet. here are a few tips to help you get the most out of your 30-day challenge:
Regular Cardiovascular ExerciseIf you’re really wanting to see some results, then it’s time to increase your movement! That’s right. regular cardio exercise is a major crucial to helping you reach those fitness goals. This doesn’t indicate you have to run 5ks, it’s just suggesting that you step more. Whether it be walking, biking, hiking, swimming… pick a cardio exercise that you take pleasure in and get to burning those calories!
Eating healthy MealsHealthy eating and exercising seem to go hand-in-hand. It’s like a peanut butter and jelly sandwich, what’s one without the other? To get the best results, it’s highly recommended that you toss out processed foods and kiss fast food goodbye. These foods have a higher fat content which doesn’t help with a goal of trying to minimize fat around the abdominal area. here are a few ideas of what you can eat instead:
Whole grains (whole wheat toast, whole grain pasta, brown rice)
Low-fat or fat-free yogurt
Fruits (apples, pears, blueberries, strawberries, grapefruit, etc.)
Vegetables (spinach, broccoli, squash, zucchini, cauliflower, sweet potato, brussel sprouts, carrots, green peas)
Example breakfast Meals:
Greek yogurt with strawberries
Whole grain pancakes
Avocado scramble toast
Blueberry banana smoothie
Oatmeal with fresh fruit
Example Lunch Meals:
Spinach Caesar Wrap
Spaghetti squash
Teriyaki chicken with carrots and lettuce
Grilled chicken with brown rice and a sweet potato
Garden salad with grilled chicken and low-fat dressing
Example dinner Meals:
Turkey burgers with lettuce buns and cauliflower
Angel hair pasta with cherry tomatoes
Mahi-mahi tacos
Slow cooked beef and bell peppers
Pesto pizza
Snack Ideas:
Carrots with hummus
Strawberries with cottage cheese
Crackers with veggies
Fruit salad
30 Day Abs & Squat challenge Benefits
Are you wondering why you must do the 30 day abs & squat challenge? The rewards absolutely outweigh the risks! here are a few benefits you will notice from doing this challenge:
Increases Physical Performance
If you’re considering doing an exercise challenge, then chances are you’re interested in boosting your physical performance. Fortunately for you, squats are one of the top must-do exercises for any individual wanting to get fit.
Burns Calories
Feel the burn – the calorie burn! Doing this 30-day challenge will cause you to burn calories, which means you will burn fat. who doesn’t take pleasure in a little calorie torching?
Improves Mood
Did you know that exercise helps to improve your mood? In fact, people who frequently exercise have fewer symptoms of anxiety and depression than those who do not. Doing this 30-day abs & squat challenge will boost your mood and make you a lot more relaxed.
Tones Muscles
Squats work the lower body muscles including the hamstrings, glutes, lower back, quads and core. Consistently doing the exercises in this challenge will target those certain muscle groups and help tone them.
Reduces certain health Risks
Squats help get the blood pumping through your body and improve your health. good blood circulation means that a lot more nutrients can get to all of your body’s crucial organs and muscles. In addition, squats help to minimize your risk of injury by strengthening the tendons, ligaments and bones.
30 Day Abs & Squat challenge Exercises
If you’ve decided to bite the bullet and give the challenge a go, then you must expect to do the following exercises.
Planks
A fan-favorite of many, you can absolutely expect to plank during this challenge! The plank is a terrific exercise that creates a strong core. Not only does a strong core look good (hello washboard abs), it also helps to stabilize, balance and power your body. Here’s how to plank:
Start face down with your forearms and toes on the floor. The elbows must be directly under the shoulders and forearms facing the floor. keep the head and neck relaxed as you look down at the floor.
Engage the abdominal muscles and pull the navel toward the spine. Your body must be in a straight line from the ears to the toes. There must be no sagging of the hips or bottoms lifted high into the air. In addition, make sure the shoulders are back and down, and the heels must be over the balls of your feet. Hold this position.
Burpees
A burpee is a bit of a trifecta. It’s the killer combination of abs, legs and cardio. It’ll absolutely be a challenge, but I know you’re up for it! Here’s how to do a burpee:
Start in a standing position with your arms down by your side.
Drop into a squat.
From the squat, drop into a plank position.
While in the plank position, do one push up.
Jump your feet forward and jump up into a standing position.
Change this as needed based on your fitness level. You can always opt out of the push-up or do it on your knees. In addition, if jumping is out of the picture, then you can step your feet in and out.
Squats
It wouldn’t be a squat challenge if there weren’t any squats! Squats can range from regular to jump squats to weight squats… the choice is yours. The crucial thing to remember is proper form. Without the proper form, you risk getting injured and you won’t be targeting the ideal muscle groups. So, here’s the basics on how to squat:
Start in a standing position with your feet carry width apart.
Bend your knees and lower the butt towards the ground – it must look like you are trying to sit down.
Keep the heels pressed firmly into the ground and keep your butt above knee-level. remember to only lower as far as you can without it being uncomfortable.
The back must remain in a neutral, straight position, and toes must face forward.
Push the heels down into the ground as you stand back up, tightening the glutes at the top.
30 Day Abs & Squat challenge Workout Plan
Below is your 30 day abs & squat challenge workout plan. keep in mind that you can change the exercises to fit your experience level. For example, you can always use weights or bands if you’d like to increase the challenge. Be sure to challenge yourself, but don’t be too hard on yourself either! In addition, the days that are marked as rest days are your day to recover. consider replacing your challenge with a 30 or 45 minute walk or a 15 minute run.
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Day 1:20 squats5 burpees20 second plank
Day 2:25 squats5 burpees25 second plank
Day 3:30 squats8 burpees30 second plank
Day 4:30 squats10 burpees30 second plank
Day 5:35 squats10 burpees35 second plank
Day 6:40 squats10 burpees35 second plank
Day 7:25 squats5 burpees20 second plank
Day 8:50 squats15 burpees45 second plank
Day 9:Rest Day
Day 10:20 squats5 burpees20 second plank
Day 11:50 squats12 burpees30 second plank
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