Squat Challenge for Slimmer Thighs in 4 weeks (3:30mins)
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- Опубликовано: 18 сен 2024
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The is a 3mins 30secs Squat Challenge, which will give you Slimmer and Sexier thighs.
Challenge yourself to do it everyday and in 4 weeks time you will feel and notice the difference. By the end of 4 weeks, your thighs will be slimmer, stronger and this challenge should be very easy for you.
The challenge is very simple to follow accompanied by clear instructions from the music.
The music is 'Flower' by Moby, also the OST for "Gone in 60 Seconds" film.
It can be perform anywhere, even when you're waiting for the bus. LOL!
I like the music because it has very clear instruction for the challenge.
Leave your comments and let me know whether you managed to complete the challenge without stopping.
If it helps, measure your right or left thigh prior to starting the challenge, and measure it again after 4 weeks. Just check that you're measuring the exact same spot!
Please also check out my channel for more workout videos, nutritional tips and motivational videos to keep you going!
I am still new to RUclips, so it'll be a huge favour for you to Subscribe to my channel, Like this video and Share it will all your friends. Challenge them to this workout!
x
Do also check out my channel for more workout challenge and nutritional tips!
Stay connected with me via:
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/ joannasohofficial
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Lots of Love xx
To keep myself going, I imagine that my enemy is watching me do this and I want to show them that I can make it through. It really helps, haha
This actually helps 😂
Rachel Choi I'll try that the next time :)
Rachel Choi I'm definitely gonna start doing this!
Rachel Choi need to try that next time I think
I do the same & imagining my results. It gets me through
30 squats+4 pulse rounds in total, in case anyone's wondering
I do 3 sets of 50-50
Result pls
Yesss!! Today I finished the 4 week challenge and I can't belive it! Everyone is like: "What did you do to your legs!?? they look slimmer and toned!" My whole legs look so different and I can't belive the much they have changed in just one month! OMG :D It's obvious I need to buy a new size of jeans from now. Joanna, thank YOU SO MUCH! Really girl, your motivation and your vids are incredible :D Keep going, love you ;)
I've been eating clean and a lot of protein. And doing the month's workouts of blogilates, too.
Every single day! Even sometimes I used to do it twice a day, in the morning after I woke up and in the night after dinner;) It really works trust me! And to avoid injuries I practiced yoga 3 times a week.
***** sorry for the late response! I lost around 2-3 inches. But I had to do cardio as well this challenge.
What's cardio?!
Can i do carido in night and this exercise in the morning
Don't post youtube comments a lot, but just wanted to say that I just finished the 28 day challenge today and (as well as doing a little cardio daily) it's helped me lose 1.5 inches on each thigh, and they're really firm and jiggle free now, so thank you!
Thank for telling me (Us) Now i know it will work i will be looking forward to it :)
Thanks for the motivation!
Alice thanks for sharing your experience helps me want to do this every single day twice a day because I really needed to firm and no more jiggles on the thighs lol I really need this
Hello i was wondering which 28 day challenge are you walking about? Also did you do any other workout ?
Thanks for sharing your experience. It motivates us
I did this for 4 weeks and kept doing it and still am and my legs/butt have changed sooo much! This is ridiculously helpful :)
Did it make your thighs muscly or just skinner?
Bridget Molina I want to know as welllll!!!
Bridget Molina They were definitely skinner, not so much muscly though, kinda like toned you know? They got smaller and toned :)
***** ^ I hope that helped you guys!!
April MurilloThanks a lot!! Thats reassuring haha
been only doing this for 2 weeks and I see huge result on my thighs already. its slim down already. thanks a lot. imma keep on doing this the rest of my life lol.
+nayab shaikh yes , you have to do it everyday.. its even better if you combined with total body workout.
+nayab shaikh welcome :) good luck, keep it up, wish you all the best.;)
+nayab shaikh 😚 😊
s
+Sunil Kumar ???
Me watching it: Oh this is so easy
Me trying it: MY LEGS MY LEEEGGSS
That was me too! Now my legs feel like jelly...
Same here! WAYYYY harder than it looks
autumntayyy oh my gosh same
spongebob!
😂😂
Lol by the time she said halfway there, I was halfway dead!
I only have 2 days left!!! I'm really seeing a huge difference to my bum and thighs... this is very affective and I was very motivated I can't wait until I see the finally results. TYSM JOANNA!!!💜
+My Friends and I did your butt get bigger or no ?
Time Idrizi nope it surprisingly got smaller
***** No Problem 😝
How long have you been doing this
+venus toran about 4 weeks
Hey everyone. I've been doing this workout for 3 months-4 days a week and WHOA! Such a huge difference! It's amazing. My butt is more round, hard-my legs have lose and inch in each thigh and look more toned. So worth it. You may not see results right off, but try t for 6weeks, and i PROMISE you will! Eat clean, and train often. :) Good luck, everyone!
hello brooke, i was wondering.. if i do this for one month and missed a day will i see results? cuz I'm in the 7th day
The burn from the final pulse tho...
SWEET BABY JESUS!!!!! THAT BURNED
then you did it right :D
Asma Alshamsi yay lol
Sweet baby jesus?💀
Yes...finished my 4th week squat challenge today! I didn't miss one day. Even if I woke up late, I fit this challenge before anything else. I can definitely say my thighs are more toned. Thanks Joanna!
Thigh n what about butt.. my butt r increasing but I want them to reduce
At the very last "Pulse" i was just DYING.. but I don't know why, at the same moment I begin to laugh! :D
This has been my go to thigh workout for years!!!! It really does give you the results you want!!!
Joanna: "Almost at the end!
I've been doing this for a month as a routine in my work out and I can definitely see results. My thighs feel different, and whenever I wear jeans or some other clothes they fit better than a month ago. Thank you Joanna, I love this and I'll keep doing this every day :)
Does this squat make the booty bigger😔?
I want to become slim
I am beginnier and seeing squat execise to make the booty bigger and I don't want this
Sorry for bad English 😅
those 3 and a half minutes lasted forever
I've been doing this everyday for a week so far and now it's so much easier and leaves me feeling so energized :o I'm also seeing quick results! My legs and even waist got toned up! Thanks so much for the video!
I've been doing this for almost a month and I felt my thighs firm up more! Big thanks to you, Joanna!
Started this workout today, going to have a proper diet and do some cardio as well, I'll do weekly updates if anyone wants. I'm really looking forward to this (:
Heey there..Just wanted to ask you one question.. Do you see any results? I mean are your thighs getting slimmer? If they do, how long have you been doing this??? :) looking forward to your answer!
P.S. How many cm did you loose (if you did) ? :D
This is my favorite workout on all of RUclips, and I do a ton of RUclips workouts. Making this an every day thing now. Been able to do it twice all the way through so far! Can't wait for the results! Thank you!!
I really love the burn I get! I've been doing this for about a week, and I already feel more confident in myself. One twist I put on this is that I do the whole thing like you did in your video, but right afterward, I turn my legs out to target my inner thighs more.
I am in love with this workout! I hated it the first time that I did it, but it makes you feels so powerful afterwards and gives you a huge confidence boost too. Thanks so much, I'm subscribing! Xx
I was screaming at the pulse. I made it to the second pulse but I fell down lol.
LOL!
btw green tea is life :D
girl I fell down during third pulse and thank God she said it was over 😂😂
pulse!pulse!pulse!itss too hard to wait on pulse!
My gym partner and I tried this for the first time today! We did not make it as of the way through, but we loved it and have made it a mission to complete the song. Thank you for sharing! I have used some of your recipes and have been very happy with them. Everything that you post is affordable and practical, and I am now eating veggies at lunch and dinner. Thank you Thank you!!
I have to watch this video while doing the challenge to keep me motivated,haha.
Yes!
I didn't download that song because I prefer doing the exercise with Joanna in this video 😄 she's just so motivational 😊
This is great love it! But for those doing it more than once a day be careful, you may bulk up your legs, if you like that then of course go ahead! But make sure to stretch your legs and body after to lengthen everything out x
So an honest opinion of this workout for me is that it's absolutely perfect. I'm the type of person that wants to see quick results and I hurt frustrated if I don't see it. I wasn't really doing very exercise the first week but I did this twice a day. Around the week and a half mark I started feeling my gluteus and they started really feeling different.
With that motivation I started working out a little bit more and more every week. With just random RUclips videos. Around the 3rd week my boyfriend noticed a huge difference and I was still doing the "being Sally up" challenge twice a day. On the 4th week I started doing Keiara Lashae workout videos and the challenge and I feel completely different!!
My only thing I'm still a little sad on it that my thighs never really changed too much. I may but to accept I might not have a great thigh gap but the shear muscle I feel everywhere in my glutes down to my calves is amazing!! The challenge is hard at first but once you feel and see the difference you will get into the mindset you've really been working for!!
Who's planning to do this challenge in 2019???.
We can do it together!.
Me, i started yesterday
Me too. I've started today :D
Violeta Petrovic soo?
Nidal Aljahwari soo?
Starting today
I used to do this frequently in 2013-2014. A reason why i got toned legs. I needed my toned legs back. BRING IT ON. Im doing it again now, 2020 burn that fat!!! Thanks Joanna.
Worked?
@@deepakpandey4780 i stopped working out xD no motivation haha
Joanna, I've been doing the squat challenge for 2 weeks now and I still don't know how you do it so effortlessly XD
I believe this is my 3rd week doing this. At first I thought I couldn't do it but I stick with it and I see a major differences. Thanks girl
THE PAIN OF THE PULSE AAAAAAAHHH
Me: *-D E A D-*
i have completed 3 days of this challenge, got better with endurance each day. i have huge thighs so looking forward for positive result after a month.
how's your progress by now?
I was finally able to do the entire 3.30 this morning, along with 12 minutes of workout on the Wii. I had some cake and ice cream last night and felt guilty!
Oh my! She is so gorgeous.
That moment she said "don't cheat" was as if she was watching me. Hahaha. Gon keep trying.
FINALLY!! a challenge that goes with music! and this is one of my favorite songs... I could do this over and over
Finished the challenge!! My thighs got slimmer by an inch I think =DD And a bajillion times stronger. THANK YOU JOANNA!
My legs are burning like hell. I almost finished the song (failed to do the last pulse which is tomorrows' goal).
Start:5/10 end:5/11
Wish me luck
I did this video everyday for a month but also added 25 more squats when I'd see a friend at work. I'm telling you my calves have toned so much! I actually didn't notice until one day I was wearing Capris n a friend complimented my calves. keep going if you're hoping to see results and plan to do this for a month!
OH MY GOOOOOSSSSHHH i can't even walk now i love this so much
Hello, I have tried out this exercise because I have tried to lose weight on my thighs and on my first attempt I almost gave up but i kept on trying and I have been doing this for almost 2 weeks now and I'm feeling and seeing a lot of difference in my thighs!! Thanks for the great tips xxx
Truly saying I couldn't complete 1 set of this exercise at a time. I need 5-6 pause to get energy. Hope one day I can complete full exercise at 1 set. Then I'll notify you❤
N.B. obviously this is tough to a 80+ kg woman😑
Edited: I usually pause 3-4 times. But today, i pause 2 times.
It's a great news to me😂
I think I'm dead!
Haha! Who knew squats for 3.5 minutes could be such a killer workout?!
This is such a creative idea and your demeanor was really great; not too peppy but super encouraging. I don't think I would have got to the end without the encouragement!
I'll definitely be doing this!
Oh also I love that this is low impact, I have bad knees, but this workout didn't bother them at all.
OMG!!! Great video :D I do this EVERYDAY for the past 2 months and its working REALLY GOOD :D I had made my friend, my brother, friends brother, AND my mom do this XD I hate it but LOVE it so much.... XD I had also made my class do it to XD I made them do it TWICE since im the DPA leader in my class. OMG they hated me for making them do it XD lol this is fun but painful at the same time. My favourite workout so far ;]
***** thx!! :D Great videos.... Im doing 2 diffrent workouts everyday from you so far :P Im doing this and the one that gives you a thigh gap and such X3 I am also doing one from another person! You are VERY fit!! Hopefully one day I can be as fit as you ;)
***** Do the squats make the butt bigger ???
+Killertomgirl
Hi, how's the result on your thighs after 2 months? Getting slimmer?
+Nana Naema usually i feel it in my calfs and sometimes on my thighs. Im pretty sure its normal! i guess it means the fat is being burned more there than in the rest of your body
It looks easy when you're doing it Joanna. I watched it first then did it. It was painful, but I pushed through. My feet feel good. I'm proud of myself. Thanks so much. Maybe twice a day. Imma do it everyday. I felt da burn!!!!!!!!!!!!!
will be starting this today. By the way you're just the cutest thing ever!
This is really work for me, it was very difficult at the begining, but later I see good result, THANK YOU!!
Killer Work-Out!!! Just Do It Everyday!! You will Get RESULTS :)
This is the 2nd workout I'm doing today. My thighs are shaking..Thank you Joanna. Hope to see the result very soon :)
i almost died! good lord im out of shape. keep up the good videos.
OMG, 3rd day in a row now, just finished and still breathless with legs like Jell-O.
Feel the burn! Hopefully I'll see results soon ;) Thanks Joanna! x
Oh my gosh my legs are shaking after this. I underestimated this workout! :)
DAY 1:☑️
DAY 2:☑️
DAY 3:☑️
DAY 4:☑️
DAY 5:☑️
DAY 6:☑️
DAY 7:☑️
DAY 8:☑️
DAY 9:❌
DAY 10:☑️
DAY 11:☑️
DAY 12:☑️
DAY 13:☑️
DAY 14:☑️
DAY 15:☑️
DAY 16:☑️
DAY 17:☑️
DAY 18:☑️
DAY 19:☑️
This was hard the first I did it today but I'm going to keep it up💪🏽❤️ I really want my thighs and legs and butt toned again it's going to take hard work but I'm going to do it.
Does it work how much inches did you loose?
I love your positive attitude :D I've been doing your squat challenge for a week now and I look forward to watching your video as I do the squats because you seem so optimistic and happy, which makes me feel optimistic and happy :D
The first 45 seconds were okay but the second and third pulse killed me I just wanted to get up... And now I can't get up I am stuck on this chair. Awesome workout thanks tho
I did this workout for a month before spring break and it was definitely worth it. Joanna is a kick ass trainer and I really love this work out. You'll get used to it eventually. Joanna you're so peppy and awesome! love it!
Its a great challenge, i'm already seeing results after 10 days :) thanks Johanna!
Hi Vicky this is T is the squat challenge working for u I wanted to try it today it simes easier than the ones I have been doing
Hey Tawana yes it is working for me!! Keep going you will see results soon enough!
OK thank u keep in touch
***** does it reduce any fat in your inner thighs? because I'm really struggling with that!
How many times a day
i struggled so much initially but after 3 months i transitioned to using a 4kg weight with the squats!!!! thank you so much joanna :D
I started at the 13th of February and its the 24th now and I can all ready feel it working!
Starting today!! I have quite muscular thighs but still with fat which makes my shorts ride up. I would love to have slim toned thighs. Just completed and will do it tonight as well. Will try to post updates
Just finished tonights feeling the burn on the pulses! Ready for the morning!!
Just finished tonight’s workout, done this twice today feeling the burn hoping to see results I will persevere
I couldnt go up after the last pauseee!! Tomorow hopefully I will!
Ive def seen results.
Ive now doubled two or at times three times a day..
I didnt think I could ever do it more then once a day!!
I almost gave up, right at the moment you said "dont give up! Not Now!" and then i got motivated to do more.. ahaha the coincidence, thanks for helping! I'll keep doing this and hopefully I'll look a lot better!
Been doing this twice a day for a week and I am not getting better at it, I even feel like it's getting harder! But I will continue doing it because I have to admit that it's very effective :)
been doing it for almost 3 weeks and it still hurt a lot..not getting easier at all
***** So it's not good to exercise every single day ? Because that's exactly what I've been doing
***** Thank you very much ! And you're right, I can really feel my body weaker from exercising every single day for a month now, I just guess I thought it would be more effective if I didn't slow down at all whasoever
I tried it and it's so effective, thank you joanna ❤
I just finished this today and omg, my legs are on fire! 🔥
Hey Joanna I was just passing around and checking out videos when I ran across this. I am overweight and I know this and want to change it for my health. I am going to start this challenge and see what the difference is in 30-60days. I really am hoping that this will be a good start to a few goals I have for myself. I will keep you posted on the progress as it comes along.
sydpink brought me here💕
dandrea lofton same
she does it so effortlessly my legs are burning now, its only day one and i can feel some results
i think the lyrics are"bring sally up" not "green sally up" lol
No its actually saying green
Nicole Rurade you are correct it is “bring sally up”
Hey girls! (and boys if any)
I really think this is a good exercise and that you should keep up the good work! I practiced it for a month last spring but it did not work well as I was not doing it properly. Indeed, I did not put my booty far in a horizontal way (hard to explain for me in English);
Though, I practice almost everyday this exercise for the last 2 months, I am running twice a week for 40 minutes each set and I lost 5kgs, I get abs too; so keep going on and eat fruits each time you get the munchies!
this fucking burns!
seriously !
someone should have warned me...
Hiya - just thought I'd report back about 5 weeks doing this (I have only missed 3 days in all over that period). This is a great workout and very easy to fit in. I still feel the burn (that tells me it's a good workout!) but I achieve this all the way through at a 90 degree knee bend. I can't say my legs look any slimmer (I wish I thought to measure before I had started though!) but they feel stronger and more toned. I think I might start looking at a leg raise workout to improve the muscle tone of my upper/outer thigh/hip area.... but I'm not going to stop this anytime soon either!
I want to get slimer thighs, but I don't want to get so much muscels, will this help me? Or should I do something else?
I've been alternating narrow squats one day, then regular the next, with great results! This is an awesome challenge, thank you.
I want my thighs to become slimmer but not really muscular. Just delicately toned. Would this exercise make my thighs bulgy/muscular looking?
YES ! I've been doing this for a week and a half and noticing my thighs don't rub anymore ! I do it everyday ! Try it for 2 weeks
Bodyweight exercises can only build a very limited amount of muscle but you'll get tone/ shape, flexibility and burn calories doing these. Big muscles are built by progressive overload, using heavier and heavier weights.
Women don't have the testosterone to get bulky muscles. Women get bulky when they take supplements. Gaining muscle for women makes a woman look curvier and sexier so don't worry.
You won't get seriously muscular thighs squatting even with heavier weight. I squat over 200+ pounds on a daily basis along with cleans and the only thing I've noticed is firmer and slimmer looking legs...along with a perky bum!
Mia Hannah Sounds an awful lot like CrossFit®... Perhaps *that's* why you're not building any muscle.
Sometimes I do this workout with the sumosquat instead, if my legs are really beat, I alternate from regular to sumo between the "pulse" parts of the song! :) Thanks for all of your motivational and inspirational videos Joanna. I have always been on a roller coaster of healthy "binges" from fit freak and losing weight, to losing motivation, being lazy and (consciously) ignoring healthy diet and gaining weight. I have proposed my new years resolution to quit this cycle and to keep my fit, healthy lifestyle for good this time. So far I haven't drank alcohol since New Years Eve and I have lost 8 pounds! :) Wish me luck.
me at the end....."help! ive fallen and i can't get up!"
still not gonna give up though!
this was deff hard for me, I'm a bigger girl and man did I feel the burn! Going to continue to do it tho, having music helps alot :)
would you recommend doing this more than one time through each day? Maybe I'm obsessing over results.
I tried this and i was like "bloodyhell" I'm definitely going to make thiscan addition to my one month challenge. I've had two babies and have been away from workout for two years. Thanks for sharing.
DAY ONE!
I did this for then first time and really wanted to quit, but I made it all the way through! Joanna's encouragement made all the difference! Now I'm shaking like CRAZY, but that just means it was a good workout! Very excited to measure my thighs again next month :D
the lyrics are
Bring Sally up and bring Sally down
Lift and squat, gotta tear the ground
Read more: Moby - Flower Lyrics | MetroLyrics
it was based of the old childs game
"Green Sally up, Green Sally down, last one squat gotta tear the ground"
you kind of mixed them both..haha!
but seriously i do this song 4 times every other day in sets of two. i dont know about slimming, but my muscle mass has grown!
Did this exercise for 2 weeks,i fit to my uniform again.Exercise + Diet (No sugar).Thanks Joanna.
Pulse is the most painful part. My legs are numb....
been doing this for about a week every morning and my thighs feel awesome!
I stopped after one minute or so. I died. I'll try it again tomorrow, lol
Same
Me too :'(
Same here! Those pulses make it so difficult
the past couple of months I've been really wanting to gain muscle in my legs (and bum) since I didn't like how thin they were.. I did body squats and leg lifts every couple of days but I'm glad I found this channel because I wanted something stricter to follow and I really like how encouraging Joanna is ^^ I decided to do this w/ the high intensity thigh/bum workout- thank you so much for the videos
loool its actually "bring sally up and bring sally down"
😂😂😂👍
Peter Zupan Nope....the words are Green Sally Up, it's from an old folk song. But Flower by Moby is often misquoted as Bring Sally Up.
I did it first time today... and my legs feel like burning and now they don't feel like they belong to me anymore.... *numb* arrrgghhh... powerful workout! I will perservere! Thank you for sharing!
It seems like I'm doing this correctly, but I only feel the burn in the front of my lower thighs not in my upper thighs or my butt at all, what am I doing wrong?
Nope. İt works that part. Try to walk or run 30 min. This two will be amazing
I have been doing this workout very seriously since four weeks with cycling and cardio but unfortunately I haven't still got expected results... 😞 My thighs still measure the same.. But I am continuing it... Hoping for results.... 😣😣
Do more workouts for legs. At least for 10mins. Emi Wong is so good for giving such exercises.
I don't feel this in my butt
try doing lunges! squats help but i feel lunges. also, there are machines at the gym that do the lunge motion with weights. those are the best
Holy cow that burned! That last "pulse" HURT! But I didn't stop, so hey, gonna try to keep this up every day:) And it's practical! I'm a University student so I spend a lot of time in front of my computer studying, and this allows me to just get little breaks every hour:) Thanks!
who clicked on this video becuz of the cover picture lol
Me lol
That awkward moment you see the word bottylysious on a workout video and you click on it to see that booty and your lyk wtf so boring
+Javan Crown ahahaha so true 😂
i stoopped @ 4:06 i didnt even think id make it that far. your motivation is everything thats the only reason i didnt stop