30-day challenges are a great way to work on your fitness. They give you an achievable short-term goal to keep you focused. And of all the 30-day challenges you might try, a squat challenge is one of the best.
That’s because the unweighted squat is a strong contender for one of the best bodyweight exercises you can do. It works almost every muscle in your lower body and improves your core strength by strengthening the muscles around your stomach and lower back.
The squat also builds functional strength by working your legs in a way that mimics everyday movements and sports. Squatting regularly will improve your power and speed, and increased resistance to injury.
It’s a big challenge, but you’ve got this!.
How to Squat
- Start by standing with your feet hip-width apart, toes pointing forward, chin up and core braced.
- Hold your arms out in front of you or by your sides – just don’t put your hands on your legs, whatever you do.
- Lower yourself until your thighs are parallel to the ground – the best way to describe it is like sitting down on an invisible chair. Go lower if you can – as long as it doesn’t hurt (and you can keep your balance) you’re OK. If you’re not sure if you’re going low enough, try squatting onto a box that’s slightly lower than knee height. Each time your glutes make contact with it, that’s a legitimate rep.
- Stand back up and repeat.
The 30-Day Squat Challenge
Perform the prescribed amount of air squats each day. Try to do them all in one set, but if you do need to take a breather, try not to pause again for at least ten more reps. It’ll be tough, it’ll burn, but you’ll have buns of almost literal steel by the end of it.
| 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 |
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