The thirty day squat obstacle is designed to test your thighs, hips, buttocks, quadriceps and also hamstrings. Adhering to the plan (with minor modifications baseding on your timetable and ability degree) will allow you to securely enhance the quantity of squats you do until day 30, when you do an unthinkable 200 squats. Allow’s get started!

Squat Variations

There are five various variations of squats you could do that functions somewhat different muscle mass. Choosing to use these variations will certainly make your squat challenge a lot more detailed as well as engaging, while decreasing overuse injuries.

Basic Squat

  • Standing, and your feet hip-width range apart. Leave your give away in front for balance.
  • Bending your knees and also lowering your hips up until your upper legs are identical to the flooring. Attempt to maintain the weight in your heels. You need to resemble you are sitting in a chair.
  • Rise back to the beginning position, correcting your legs entirely and also squeezing your buttocks.

Basic Squat w/ Side Leg Lift

  • Standing and also your feet hip-width range apart as well as parallel. Maintain your hands in front to help balance.
  • Bend the knees, reduced your hips whilst bringing your upper legs parallel to the flooring. Attempt to maintain the weight in your heels. You should resemble you are sitting in a chair.
  • When you are increasing back to start placement, align your legs completely and also raise your left leg out towards the side. Squeeze the outer glute.
  • Gently lower the left leg back to hip-width range from the right and also lower down into a squat again.
  • When you are increasing to begin position, align your legs entirely and lift the appropriate leg bent on the side. Squeeze the external glute.
  • Gently lower your appropriate leg back to begin position.

Narrow Squat

  • Stand with your feet touching, holding your hands and sitting them on your chest.
  • Bend the knees and also move your hips down to bring your upper legs parallel to the flooring. Keep your weight with your heels. You ought to resemble you are sitting in a chair.
  • Rise back to beginning position, straightening your legs totally as well as pressing your buttocks.

Narrow Squat w/ Back Kick

  • Stand with feet touching, holding your hands as well as resting them on your chest.
  • Bend the knees and also move your hips down to bring your thighs alongside the flooring. Maintain your weight with your heels.
  • When you are increasing back to the begin placement, align your legs completely as well as elevate your left leg behind you in a back kick. Lower your left foot back to the floor in the start position.
  • Do another squat, however when you do the back kick, button legs.

Sumo Squat

  • Standing as well as your feet vast (even more compared to hip-width range), toes mentioning and holding your hands in front of your chest.
  • Bend your knees and also lower your hips deeply up until your upper legs are identical to the flooring. Keep your weight back in your heels.
  • Rise back to starting position, correcting your legs completely and also squeezing your butts at the top.

The Challenge

On day of rest, there are no squats intended, however you need to do other workouts to target your other muscles.

DAY OF THE MONTH REPS AND SETS TOTAL SQUATS
Day 1 6 reps, 5 sets 30
Day 2 10 reps, 5 sets 50
Day 3 6 reps, 10 sets 60
Day 4 Rest 0
Day 5 5 reps, 15 sets 75
Day 6 10 reps, 5 sets 50
Day 7 8 reps, 10 sets 80
Day 8 Rest 0
Day 9 9 reps, 10 sets 90
Day 10 6 reps, 10 sets 60
Day 11 5 reps, 20 sets 100
Day 12 Rest 0
Day 13 7 reps, 15 sets 105
Day 14 6 reps, 10 sets 60
Day 15 5 reps, 25 sets 125
Day 16 Rest 0
Day 17 9 reps, 15 sets 135
Day 18 5 reps, 15 sets 75
Day 19 7 reps, 20 sets 140
Day 20 Rest 0
Day 21 10 reps, 3 sets 150
Day 22 8 reps, 2 sets 80
Day 23 8 reps, 4 sets 160
Day 24 Rest 0
Day 25 7 reps, 25 sets 175
Day 26 6 reps, 15 sets 90
Day 27 9 reps, 20 sets 180
Day 28 Rest 0
Day 29 12 reps, 15 sets 180
Day 30 10 reps, 20 sets 200

Congratulations! You did it !!! Now onto the next difficulty …