Everyone loves a good challenge, so why not add a bit of good ol’ fashion friendly competition into the mix (that includes squats)?
For the next 30 days, we challenge you to complete 3,000 squats. Now that number can seem a bit daunting but we are here for you. We are providing you with a day by day calendar that breaks down the count so that each day you will be progressing as your squat endurance builds up to set you up for success. Follow our plan and you reach the 3,000 squats in 30 days goal with ease.
Maybe you are also wondering, why squats!? Well, in today’s society, we have said it plenty of times and we will say it again, we sit too much. Typically this is due to the types of jobs we have, so we want to combat some of the negativity sitting is doing on your body and give that booty a good challenge.
PS This challenge isn’t just for women. Men can benefit in many ways from working on their squats as well. Also, if you are able you can do this challenge with back squats too, but keep the weight the same throughout the whole challenge).
If you need a little brush up on your squat technique before you begin, then check out our article – 4 Ways to Perform Better Squats Today!
For the first 12 days, you will be increasing your rep count by 5 to help your body adjust to the volume.
Day 1: 40
Day 2: 45
Day 3: 50
Day 4: REST
Day 5: 55
Day 6: 60
Day 7: 65
Day 8: REST
Day 9: 70
Day 10: 75
Day 11: 80
Day 12: REST
Your butt should be nice and warmed up to the idea that you are here to make it better and you are going to make it work. For the next 7 days, the rep count increases by 10 each day.
Day 13: 90
Day 14: 100
Day 15: 110
Day 16: REST
Day 17: 120
Day 18: 130
Day 19: 140
Day 20: REST
And to really knock it out of the park, for the last 10 days of the challenge the rep count increases by 20 each day.
Day 21: 160
Day 22: 180
Day 23: 200
Day 24: REST
Day 25: 220
Day 26: 240
Day 27: 260
Day 28: REST
Day 29: 280
Day 30: 300
Congratulations, if you followed our guide to a T, then you have officially done 3,000 squats in 30 days–you’re welcome. Now go test out your favorite butt workout and see how it may have changed a bit (for the better).
If that wasn’t enough, check out the 10,000 squat challenge.
