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