Introduction

30-day challenges are a great way to work on your fitness, because they give you an achievable short-term goal to keep you focused.

A squat challenge is one of the best challenges you can do!

That’s because the unweighted squat is a strong contender for the finest bodyweight exercise in town. It works almost every muscle in your lower body, hitting big muscle groups like the quads, hamstrings and glutes especially hard.

The squat also improves your core strength by strengthening the muscles around your stomach and lower back, and if perchance you’re dreaming of owning a six-pack one day, firming up these other muscles with squats is an important first step towards helping the exterior abs shine.


How to perform squat properly:

  • Stand with your head facing forward and your chest held up and out.
  • Place your feet shoulder-width apart or slightly wider.
  • Extend your hands straight out in front of you to help keep your balance.
  • Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend.
  • Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels.
  • Keep your body tight, and push through your heels to bring yourself back to the starting position.


The 30-Day Squat Challenge

Day 1 50
Day 2 55
Day 3 60
Day 4 Rest
Day 5 70
Day 6 75
Day 7 80
Day 8 Rest
Day 9 100
Day 10 105
Day 11 110
Day 12 Rest
Day 13 130
Day 14 135
Day 15 140
Day 16 Rest
Day 17 150
Day 18 155
Day 19 160
Day 20 Rest
Day 21 180
Day 22 185
Day 23 190
Day 24 Rest
Day 25 220
Day 26 225
Day 27 230
Day 28 Rest
Day 29 240
Day 30 250