It’s about time for another Better Butt Challenge. This one is much longer than our others, but don’t be scared because the commitment is minimal….
…in fact, your daily assignment won’t even take you 5 minutes. All you need to do to beat this challenge is:
for 365 days (a full year).
Sounds easy right? It is, and that’s the idea!
Mini Habits : An Awesome Idea For Creating Positive Change
I got this idea from the book Mini Habits by Stephen Guise. His experience was to do the exact same thing, but with push ups:
1 push up a day, no excuses, for a full year. And he smashed it!
Okay Jolie, I hear you saying. That’s great, but really, what is 1 squat per day really going to achieve? That’s it? What about progressive overload and all that other stuff?
Ah. Well, that’s the beauty of these mini-habits. They are easy to do, but guess what often ends up happening after you do your 1 squat a day?
I’ve tried this for the last week or so, and let me tell you something.
I’ve not done just 1 squat a day since I started.
That measly 1 squat easily turned into 2, or 5, or 10, or 3 full sets of 10, or sometimes even an hour-long workout (just because I had gotten into the swing of things!).
The key here is to set a goal or task that is so simple, so easy that you could always do it. Even if you are sick, or feel as though you don’t have the time; your daily assignment is so minimal that it’s always going to be do-able.
And the funny thing is that once you actually start doing it, you often get momentum and keep going with the task.
So Here’s the Challenge
Pick one butt-building exercise that you will do just 1 rep of each day….
… but here’s the catch: you have to do it for a whole year! That’s 365 days. If that sounds overwhelming, just remind yourself that it’s one measly rep! That will take you less than 5 seconds!
I’m sure you’ll agree with me that it’s totally do-able.
So go ahead and pick your butt-firming weapon of choice. A few of my favorites are:
Just pick one, and commit to doing 1 rep a day for an entire year.
Remember, the key behind this whole concept is keeping it simple and small – you’ll be surprised just how much that 1 rep will grow to naturally!
Are You Ready To Take The Challenge?
Here’s what I want you to do.
Leave a comment below saying “I’m in!” and let us know what exercise you’re committing to doing 1 rep of every day for a year.
Also let me know what you think your biggest obstacle will be when it comes to sticking to this challenge…. or do you think it will be easy for you?
The book that this idea is based off is “Mini Habits: Smaller Habits, Bigger Results” by Stephen Guise. It is available here on Amazon.