7-Day Squat Challenge

By Skinny Ms.

Ladies, it’s summertime, which means it’s booty time! Get your rear in gear with this easy to follow Skinny Ms. squat workout plan. These squat exercises are great for those with little time, little experience, little space, or all of the above! You can literally stand in one spot and make progress on your summertime behind just by following the simple squat workout we’ve defined below.

We are challenging you to follow the plan for seven days. Come on now, you can do anything for a week! That’s it. We promise. Only a week. But we have a feeling you might just keep going longer than a week when you start noticing those booty-licious results.

Beginner? That’s fine. Intermediate? We’ve got you covered, too. And maybe you’ve been hot stuff lately and you might be calling yourself advanced? We’ve got a plan for you, too! It’s all detailed below. Start with the beginner plan and brag to your friends as you work your way to advanced. Or maybe you won’t need to brag because your newly toned bottom will do the talking for you. So are you in? Join us for the Skinny Ms. 7-Day Squat Workout Challenge and we’ll help you put the kaboom back in your caboose. Don’t just stand there, squat to it!

Equipment Needed: set of medium-heavy dumbbells (10-20 lbs)

What to Do: Below are seven squats. Four squats are designated as the core workout. The other three will be squats used to burn out once your workout is complete.

Depending on your fitness level, perform each exercise as directed. Keep pushing until you can’t perform anymore. Once you reach that point, rest 2 minutes and perform one of the three burnout squats to failure.

For day 6 and 7 you will alternate between the two exercises. e.g. Beginner’s Level: 1,1. 2,2. 3,3. etc….

Beginner’s Level: Add +1 from the previous number; 1,2,3,4,5,…
Intermediate Level: Multiple’s of 2; 2,4,6,8,…
Advanced Level: Multiple of 3; 3,6,9,12,…

Routine:

Day 1: Dumbell Squats
Day 2: Dumbbell Squat Jump
Day 3: Sumo Squat w/ Dumbbell
Day 4: Goblet Squat
Day 5:Rest

If you’re looking for a full recovery, try our Foam Rolling Basics: Lower Body guide. Foam rollers are perfect at helping muscles recuperate faster. On this rest day roam all the kinks out of your body and get ready to end this challenge strong.

Day 6: Dumbbell Squats, Goblet Squat
Day 7: Dumbbell Squat Jumps, Sumo Squat w/ Dumbbell

Instructional Videos:

Dumbbell Squats

Dumbbell Squat Jumps

Sumo Squat w/ Dumbbell

Goblet Squat

Burnout Squats:

Prisoner Squats

Pulse Squats

Squat Jacks

In order to keep pushing throughout the week, you’re going to need lasting fuel. Try any of these 7-day meal plans to commit to with this squat challenge:
7-Day Weight Watchers Menu Plan
7 Day (No Diet) Weight Loss Plan
7 Day Clean Eating Menu

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7-Day Squat Challenge

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