Squat exercises are great for a total lower body workout. They effectively work almost every muscle in the body – not only helping to strengthen the quads, glutes, hamstrings and calves, but also to give you a great core workout too. The Squat and Tone 30-Day Challenge has been developed by Virgin Active Personal Trainer, Emily Cole. The plan is based around squats and their multiple variations. As well as coming up with the plan, she’s even filmed some How-To videos of each exercise so you’ll know exactly how to do them too, which you can see below. And if you don’t have all the equipment, not to worry! Emily’s come up with some simple swaps that can be easily integrated into the routine.

The Plan

Download and print the plan here

March_Womens_Fitness_Challenge

How to:

1. Squats

1-Squats

2. Squat Jumps

14-squat-jumps

3. Frog Squats

3-Frog-Squats

4. Power Squats

19-Power-Squats

5. Squat and Side Kick

40-Squat-and-side-kick

6. Squat and Back Kick

41-Squat-and-back-kick

7. Kettlebell Squat to Press

34-KB-Squat-into-press

8. TRX Squats

43-TRX-Squat

9. TRX Single Leg Squat

44-TRX-Single-Leg-Squat

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