Fitness 28-Day Challenges The Squat Challenge That Works
With the exception of when you learned how to walk, you’ve never squatted before. The beginner challenge is designed to help you learn how to do squats safely and effectively, while building up a base level of fitness.
Click here to view: the challenge | PDF planner
You’re comfortable with the basic bodyweight squat, and can go low enough for your thighs to be parallel to the ground (or lower) with every rep. You should be able to perform at least 25 bodyweight squats in a single set with perfect form before taking on this challenge. Click here to view: the challenge | PDF planner
You know you can do bodyweight squats with perfect form, and don’t find split squats challenging anymore. If you’ve been doing weighted squats in the gym, you should be able to squat your bodyweight for multiple reps before attempting pistols. Click here to view: the challenge | PDF planner
Core Challenge
Glute Challenge
Pull-Up Challenge
Push-Up Challenge
Squat Challenge
Warm-Ups:
Beginner
Intermediate
Advanced
Bodyweight Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Resistance Band Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Suspension Trainer Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Dumbbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Kettlebell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Barbell Workouts:
10 minutes or less
20 minutes or less
30 minutes or less
Full-Gym Workouts: