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Challenge of the 300 squats for heart attack glutes

It is never too late to start new habits and want to transform your body. If one of your purposes is to improve the appearance of your legs and buttocks, there is nothing better than this challenge of 300 squats to achieve it.

Don’t be scared if you see something heavy at first, go at your own pace until you manage to complete everything. Remember to eat protein-rich foods and get plenty of rest. To start!

classic squats

Stand up straight and spread your legs shoulder-width apart. Now bend over as if you were going to sit down. The soles of your feet shouldn’t leave the ground and your body shouldn’t have to pass your knees when you’re bent over. Do 15 repetitions.

Squats touching the ground

It’s almost like the previous exercise, only in this one you have to touch the floor with your hands. Return to your starting position and repeat 15 times.

triple squats

Go into your squat position, but once bent over, do three “bounces” before coming back up. Do 15 repetitions. eye! Three rebounds equals one squat, don’t cheat.

Deadlift squat

In your starting position, lower your back completely straight to the floor, as if you wanted to lift something. Then, once incorporated, do your normal squat. Repeat 15 times.

Lunge Squat

Get into the starting position and close your legs. Open to the side and perform your squat. Alternate until you complete 15 repetitions.

Squat raising one leg

Perform your squat and as you sit up, raise one leg. You have to do it 15 times per leg, that is, a total of 30 repetitions.

Squat touching the legs

Intercalate your legs and touch them when you go up. You have to do 15 repetitions.

Squat touching the knee

Every time you go up, you have to touch your knee. They must be 15 times per leg, that is, a total of 30 repetitions.

At this point it will be 150 squats. To complete the challenge, you have to repeat the round of exercises again.

Here is the video in case you want to do it with a guide

A lighter option

200 squats for intermediate

400 squats for the most advanced!

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