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7-Day SQUATober Challenge

Hey sis, it’s time to kick start your fitness routine with this easy-to-follow workout plan. This fun challenge is excuse-free and designed to get your backside looking pretty peachy. So whether you have little time, little experience, little space, or all of the above, you can squat to it!

Just three simple moves over seven consecutive days. You got this! If you haven’t been active in a while, this is the challenge you need. It’s also great for someone more experienced looking for a little extra push during their weekly workout.


*Take breaks where necessary.

*Make sure to consult your physician before beginning any exercise or workout program. And don’t forget to stretch before and after your workouts.


With or without added resistance, you’ll feel the burn but use booty bands for better results.

Need direction? Look no further. Check out these demos of each move.


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. Rise back up and repeat. If you have knee pain or balance issues, you can modify this move by squatting slowly against a wall.


Keeping your torso upright, jump your feet out wide into a sumo squat position. Still engaging your core, jump your feet back together. That’s one rep. Continue without pausing, until reps are complete.


Stand with your feet shoulder-width apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels. Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute. As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position. Repeat.


In order for your workout to stay on track, your playlist can’t be whack. So here are 11 songs to enjoy while you break a sweat. It will give you the push you need and make your workout fun. Thank us later!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. Sign up for our newsletter and follow us on InstagramFacebook, and Twitter.

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