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This Squat Challenge Workout Will Effectively Lift And Shape Your Butt & Thighs

This Squat Challenge Workout Will Effectively Lift And Shape Your Butt & Thighs

I have been involved with physical fitness for many, many years. Most of us at one point or another have at least TRIED to get into shape. For me personally, when it comes to the battle of the bulge, the struggle is quite real!

Now with summer fast approaching, (though the weather may seem to disagree) many of us are trying to get that “beach physique.” Though we at Lifehack believe that everyone is beautiful as they are, if you are an individual who wishes to further tone, shape or lift your back side, the movements in the following video are guaranteed to whoop your butt into shape! Pun totally intended on that one!

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Our friends over at Fitness Blender have put together a 100 rep squat challenge for you guys! The workout is a series of squats that are guaranteed to take your gluteus maximus, aka your buttocks, to the next level! This workout guides you through a series of 10 distinct squat movements, for 10 repetitions each. That means that you will be doing 10 different moves, 10 times each. No equipment is required for this workout. This session uses the one piece of equipment that we all have, our own bodies! Please note that the workout does not have a warm up or cool down session, as such you should do so on your own prior to starting and when completing the routine.

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We can all agree that a strong core is essential to our day to day functions. Whether you realize it or not, our butts are also constantly engaged whether we are walking, standing, running or sitting. Nearly all activities that we may partake in engage the buttocks! The act of simply getting out of bed in the morning and standing up engages many parts of your body, including your buttocks! Are you picking up that box from the floor? Well, guess what, your butt is being engaged! So why not strengthen and tone it? The rest of your body will thank you for the support!

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The movements you will be seeing here help tone, strengthen and shape your butt by engaging those muscles repeatedly in an insane circuit! There is no question that when it comes to targeting the butt, squats are one of the best, if not the best movement you can do. During this session, the active rest will keep your heart rate up, and has your body moving the entire time. This is an aerobic, anaerobic, intense circuit session. This very challenging routine will work your core as you are using your entire body, while simultaneously targeting your rear end! It is simple, but not easy, and you will feel a special kind of sore the next day! However, if it were comfortable, everyone would do it, right?

Let us know how this intense session went for you!

Featured photo credit: Courtesy Fitness Blender via fitnessblender.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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