30-day Squat Challenge

This challenge is very popular and effective. The first few days of the squat challenge might feel easy, but when the number of reps increase it definitely becomes a challenge! Remember that not the number of reps, but the correct execution of the squat is most important. Here you can find a squat tutorial explaining the correct technique. If you cannot manage to do 100 squats in a row for instance it better to perform two sets of 50 proper squats.

Benefits of the 30-day squat challengeSquat challenge

  • Create strong legs and knees
  • Get strong and tight glutes
  • Increase your overall endurance

Rest and recovery

In order for your muscles to grow it is important to take sufficient rest to recover. Therefor it is important to take a rest day every four days! Remember that the workout scheme below might be relatively easy for experienced athletes, while it is very though if you have limited experience. Always listen carefully to your body and know your limits to prevent injuries. Read more about the signs of overtraining.

The 30-day squat workout scheme

Day 1 – 50 squats
Day 2 – 55 squats
Day 3 – 60 squats

Day 4 – take rest daySquat - studioloco

Day 5 – 60 jump squats
Day 6 – 75 squats
Day 7 – 80 squats

Day 8 – take rest day

Day 9 – 80 split squats
Day 10 – 100 squats
Day 11 – 110 squats

Day 12 – take a rest day

Day 13 – 110 squats with kickbacks
Day 14 – 125 squats
Day 15 –140 squats

Day 16 – take a rest day

Day 17 – 140 jump squats
Day 18 – 150 squats
Day 19 – 160 squats

Day 20 – take a rest day

Day 21 – 160 squats with kickbacks
Day 22 – 180 squats
Day 23 – 200 squats

Day 24 – take a rest day

Day 25 – 210 squats
Day 26 – 220 squats
Day 27 – 230 squats

Day 28 – take a rest day

Day 29 – 240 squats
Day 30 – 250 squats

Well done! You may also like the pistol squat.