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Here's What Will Happen If You Do 100 Squats for 30 Days

Upload : 28 Sep 2018
Channel  : BRIGHT SIDE
Duration : 7.40
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How to get your legs and buttocks in perfect shape? I asked myself that question, too. After I spent some time struggling at the gym and seeing mediocre results, I decided to go to extremes and do 100 squats a day. And what seemed impossible at first changed my life completely in the most surprising way! So do you want to know the whole story? Then watch the video!

My first 100 squats 1:04
Basic squats 1:37
Narrow squats 1:46
Goblet squats 1:59
Jump squats 2:09
Plié squats 2:28
Bulgarian squats 2:43
Chair squats 3:00
Split squats 3:14
“In ’n’ out” squats 3:32
Single-leg squats 3:34
What about the results? 4:04
What really surprised me 4:40



- First and foremost, there’s the basic squat. It's incredibly beneficial for building core strength, burning fat, improving circulation, and getting rid of cellulite.
- I followed it up with narrow squats, which help to strengthen joints and ligaments. This type of squat also works out the inner thighs, hamstrings, and quads. And believe me, they are as good as they sound!
- My third choice was goblet squats. They're perfect for burning calories and removing those unwanted pounds while being gentle on the back and not putting too much pressure on it.
- Then I jazzed things up a bit with another interesting type of squat: jump squats! I'm not gonna lie — they’re kinda hard to do, especially in the beginning, but they build your core strength like no other exercise.
- Plié squats. This beautifully named squat is irreplaceable for adding flexibility in the glutes, quads, and hips. Sometimes I did them with dumbbells to increase the effect and work out the muscles more.
- After that, I did a Bulgarian squat. This one adds muscle size to the quads, hamstrings, and glutes, and it’s considered to be one of the best lower back exercises out there!
- Next up was a chair squat. These squats mostly target your quadriceps, gluteus maximus, and calves. This one wasn't exactly my favorite, but it was certainly one of the most effective, giving my legs a proper workout.
- After that came split squats. I love doing splits, so I couldn't leave them out of my 30-day training program. This type of squat can help you upgrade your training routine, creating a “bridge” from easy exercises to harder ones.
- Finally, for the last 2 squats of my training session, I picked an “in ’n’ out” squat and a single-leg squat. The first one is really good for different muscle groups, improving your core strength, and toning up your legs; the efficiency of the second one was even proven scientifically!
- The athletes who did single-leg squats gained as much strength as those who did barbell back squats! And that's basically all you need to know about these squats' outstanding efficiency.
- To be honest, there were no significant changes in my buttocks or my thighs. The situation got a bit better, true, but nothing like what I had in mind when I thought of “3,000 squats.”
- What really surprised me, though, is how much this challenge improved my character and willpower.

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