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Tight Ass – 30 Day Sexy Ass & Legs – Squat Challenge …

Posted by Lisa

 

Hi Everyone,

We all have things we would like to improve, Mine is my ASS !!

Taking this into account – I have decided to do something about it & my aim is by christmas to have the Ass of my dreams lol … we can all dream right ?? but unless I try I will never see any improvements soooooo I am doing this 30 Day Squat Challenge & I Challenge YOU to join me – are you up for it ? Can u stick to something for 30 whole days ?

I have made this as easy as possible – As you can see there is a calendar below that shows how many Butt Tightening exercises we will be doing – however as you know I LOVE to mix things up (this wouldn’t be a Lisa-Marie Workout without it right lol) So, I have gone one step further & taken the numbers but mixed everyday up into different & challenging Ass Busting exercises.

The idea is that by the end of the 30 days every muscle in & around the Butt, including the Inner & Outer Thighs will have been worked.

I am using either my sandbag SandbagScreen Shot 2013-07-28 at 7.20.26 PM,  Screen Shot 2013-08-06 at 9.16.08 PM which you can find in the www.Dailyhiit.com Store, but if you don’t have one, don’t you worry – I have made a post full of ideas – HERE & I’m sure you can find something you can use to intensify this 30 days by adding some weight to each day — You will see quicker results if you add weight, so get looking. I want to know how much you use.

I have decided that 20 pounds is my weight of choice for each day as I want to make sure I can walk at the end of the 30 days, however if it gets to ”easy” I will add more weight each week.

 

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Click here to get the Transformer Challenge Butt Burnout! 

So Print off the calendar below to cross off your days …  Look at the exercises I have posted below for each day… I even included my stick men… I spoil you haha. Sorry at how pathetic they are lol but they may help someone who’s never done the moves before. If I made video’s in advice it would take to long here in Spain. However I will post a daily on my Facebook so if you have questions thats where to head :).

Take a before picture for the end of this EPIC Ass Workout !!!

Enjoy – Please update me as you work through this everyday …

L xx

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Calendar to cross off days:

Squat, Squat, Squat !!

Day to Day Challenge:

Teresa Rios - Thank you for taking the time in doing this for us Lisa! I wanted to share what I put together using your detailed daily stick draws and instructions. Hope you like and others can use if they want to print it out for themselves! xD

Teresa Rios – Thank you for taking the time in doing this for us Lisa! I wanted to share what I put together using your detailed daily stick draws and instructions. Hope you like and others can use if they want to print it out for themselves! xD

 Note: There are tutorials on the DailyHiit YouTube playlist page – This can be found – HERE

Day One – 50 Weighted Squats

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Day Two – 55 Wide Leg Squats

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Day Three – 60 Elevated 1 Leg Squats – 30 Each Leg

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Day Four – Rest Day  – Enjoy it :)

Day Five – 70 Weighted Squats

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Ask Yourself – Can you go heavier ?

Day Six – 75 Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)

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Day Seven –  80 Weighted Squats

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Day Eight - Rest Day

Day Nine – 100 Wide Leg Squats

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Day Ten – 105 Pulse Squats

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Day 11 – 100 Squeezes – 50 In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes

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Day 12 – Rest Day

Day 13 – 130 Squat & Leg Lifts – 65 Each leg

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Day 14 – 135 Leg Press – (bend knees to chest & push feet straight up to the ceiling)

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Day 15 – 140 Lunges – 70 Each Leg

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Day 16 - Rest Day

Day 17 – 150 Weighted Squats

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Day  18 - 155 Low Squat Pulse

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Day 19 – 160 Step Ups – 80 Each Leg

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Day 20 – Rest Day

Day 21 – 180 Donkey Kicks – 90 Each Leg – (bring the knee to the chest, then to the back of the room)

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 Day 22 – 185 Wide Leg Squats

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Day 23 – 190 ”L” Lift Pulse – 95 Each Side – (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass)

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Day 24 – Rest Day

Day 25 – 220 – Elevated 1 Leg Squats – 110 Each Leg

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Day 26 – 225 Weighted Squats

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Day 27 – 230 Straight Leg Lifts – 115 Each Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top)

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Day 28 – Rest Day

Day 29 – 240 Bent ”L” Leg Side Lifts – 120 Each Side – (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in)

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Day 30 – 250 Random – 100 Weighted Squats & 100 Wide Leg Squats & 50 Low Squat Pulse’s

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Thats it you have completed all 30 days !!!

Now take your after picture & see the results !!!!

Theres even more juicy stuff in MyBlog- My Diet, My Clothes, My Day to Day Life … Come & Say Hi – Here

Bodyrock.Tv & TheDailyHiit.com –  The Home Workout Movement – Get in the Best Shape of Your Life For FREE !!

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Let’s Start Together …. TODAY !

Love Always L xx

 





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