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About this challenge

Firm your rear and build lower body strength with our 30-day squat challenge.

This challenge will sculpt your lower body and develop your strength over 30 days as you complete more and more repetitions of the squat. By the end of the challenge you should be able to complete an impressive 140 squats without stopping.

You’ll see there are days dedicated to rest - make sure you stick to this, rest and recovery are essential to building strength and stamina. Throughout the challenge you’ll receive recommended reading on other training techniques and other healthy living tips and tricks.

Let's get your form correct to start with, make sure you are positioned correctly by following the pointers below.

How to do the perfect squat

  1. Stand with your feet a hip-width apart and your arms by your sides.

  2. Extend your arms in front of you so that they are parallel to the ground with your palms facing down.

  3. Keep your back as straight as possible during the course of the exercise, as a rounded back will cause unnecessary stress on the lower back.

  4. Begin the exercise by slowly retracting your hips as you bend your knees and lower your trunk towards the ground.

  5. As your behind begins to stick out, ensure your shoulders, chest, and back are upright, with your head facing forward. This will allow your spine to remain neutral.

  6. Lower yourself as low as your body will allow in order to achieve the full effect of the exercise. The optimal squat depth is when your hips are below your knees.

  7. Once you reach your optimum squat depth exhale whilst pushing up through your heels and return to your starting position.

 

beginner Training Plan

Entry requirements: beginner

Start date:
Anytime
Expected finish time:
Anytime
Duration:
5 weeks
Week 1
Jump to:
Monday
Task

Day 1:  30 squats

Tuesday
Task

Day 2: 35 squats

Wednesday
Task

Day 3: 40 squats

Thursday
Task

Day 4: Rest

Friday
Task

Day 5: 45 squats

Saturday
Task

Day 6: 50 squats

Sunday
Task

Day 7: 55 squats

Monday
Task

Day 8: Rest

Tuesday
Task

Day 9: 60 squats

Wednesday
Task

Day 10: 65 squats

Thursday
Task

Day 11: 70 squats

Friday
Task

Day 12: Rest

Saturday
Task

Day 13: 75 squats

Sunday
Task

Day 14: 80 squats     

 

Monday
Task

Day 15: 85 squats

Tuesday
Task

Day 16: Rest

Wednesday
Task

Day 17: 90 squats

Thursday
Task

Day 18: 95 squats

Friday
Task

Day 19: 100 squats

Saturday
Task

Day 20: Rest

Sunday
Task

Day 21: 105 squats

Monday
Task

Day 22: 110 squats

Tuesday
Task

Day 23: 115 squats

Wednesday
Task

Day 24: Rest

                            

 

Thursday
Task

Day 25: 120 squats

Friday
Task

Day 26: 125 squats

Saturday
Task

Day 27: 130 squats

Sunday
Task

Day 28: Rest

Monday
Task

Day 29: 135 squats

Tuesday
Task

Day 30: 140 squats

  

Congratulations on reaching the end of the 30-day challenge. You should by now be experiencing better strength in your quads, glutes, and hamstrings as well as your core. Well done for building up to 140 repetitions in one set - go you.

Week 1
Jump to:
Have you already completed this?