Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.
The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.
The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.
TAKE A LOOK AT THESE POINTERS ON HOW TO DO IT PERFECTLY AND HEAD ON TO THE 30-DAY CHALLENGE.
- 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.
Once you’ve perfected your form, it’s time to take…
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 |
Once you’ve done the 30-day challenge, try to keep it up by squatting at least twice a week.