With summer in full swing, you probably don’t want to spend any of your precious downtime in the gym, but you still want to feel fit and strong, right? (Right.) Enter this perfect 30-day squat challenge, handcrafted with love for Glamour by Reebok trainer Alexia Clark (pictured above). You can do Clark’s daily challenge almost anywhere—even the beach!—since the only equipment you’ll need is a chair and a wall. The full 30-day challenge is below, and you’ll find descriptions for each move underneath. Good luck!
Air squats: Start standing with feet slightly wider than hip-distance apart. Keeping your back flat and your butt sticking out, squat down until your butt is parallel with your thighs. Return to stand. That’s one rep.
Air squats with pulse: Same as the above squat, but hold the pose at the bottom of the move. Come up slightly (about an inch) and then lower back down before returning to standing.
Air squats with pause: Same as the the above squat, but hold the pose at the bottom of the move for the prescribed length of time.
Sumo squats: Stand with feet wide and toes turned out. Keeping upper body upright, squat down. Return to stand.
Sumo squats with pulse increase: Same as the above squat, but hold the pose at the bottom of the move. Come up slightly (about an inch) then lower back down before returning to standing.
Sumo squats on toes: Same as the above squat, but stand on your tip-toes while lowering down.
Bulgarian squats: Place one foot on a sturdy bench or chair while you squat with your standing leg. Do the full amount of reps on each side.
Bulgarian squats with pulse: Same as the above squat, but hold at the bottom of the move. On your standing leg, lower your butt down an inch, then up an inch before returning to stand.
Narrow squats: Keep your feet together and make sure inner thighs touch as you squat down (similar to chair pose in yoga).
Jump squats: Squat down, and as you rise back up, jump, swinging your arms down by your sides for momentum. Land back in a squat position.
Wall sit: With your back against a wall, lower yourself down and walk your feet out, bending your knees so they form a 90-degree angle. Try to keep your butt at the same height as your knees!
Narrow-to-air: Alternate one narrow squat with one air squat, but jump from position to position.
To save the full workout on Pinterest, see below:
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