There are many wrestlers and athletes who practiced 4000 to 5000 squats per day. Yes, it’s difficult for everyone to have that level of hard work. But squat exercises keep you powerful and energetic over a long period, experts believe. Let’s take a 30 days squat challenge to know its advantages and disadvantages.

Squats are one of the most common and practical bodyweight exercises. Squats exercise will be ignored in the gym. Experts say that if the squat is completed correctly and technologically, it strengthens the legs and provides long-term benefits to many organs.

Squats Exercises and Challenges

The squat exercise is essential to get the body in shape and to get fit. Many activities reduce weight and make muscles strong and make you fit without fat. Squats exercises are one of these. The benefits of squats are many in terms of making the body flexible and strengthening the muscles. These days squat workouts are becoming very popular. People are doing regular squat activities to stay fit. The squat is such an easy exercise, which exercises your hands and the whole body.

Now the question is, how many squats should I do in a day? If you are a beginner, you can start from 10-12 reps per day; this means you will do 40 squats per day. Now there are many squat exercise challenges on-trend. Many trainers and experts are taking different squat challenges like 30 days squat challenge, 100 squats a day challenge, dally squat challenge, beginner squat challenge, etc. We were also going to take a 30 days squat challenge program to stay fit.

30 Days Squat Workout Challenge

Now squat challenges are trending. Everyone is trying to complete many types of squat challenges. The real reason for this challenge is staying fit and getting an attractive butt. It is also fascinating and joyful. In that challenge, you have to complete different types of squat exercises.

We will take a 30-day squat where we will do different kinds of squats every day. Yes, it sounds challenging but exciting. To do it properly with dedication, we have to make a 30 days challenge calendar. As per the calendar, we will complete our challenge, so let’s start,

Thirty days squat challenge calendar

Day-1 – Basic squat

On the first day, let’s start with a basic squat.

• Keep your feet slightly wider than shoulder-width. Straighten your back. Bend your knees slightly as you sit in a chair, place your ankles on the ground, pull your abs inside and keep the waist straight during the entire exercise.
• Systematically lower yourself, and move your hips backward.
• You have to complete 50 repetitions of the basic squat.

Day-2 – Barbell squat

On the second day, start from basic squats and then do the barbell squat. Every day increase your squat rap as per your challenge calendar.

• To do barbell squats, you can use the equipment. To do this, you have to squat the barbell behind your shoulder with a weight according to your capacity.
• In barbell squat, you have to stay in average condition. Just use your hand to hold the bar ball in front of you.
• You have to complete 15 reps of basic squat and 40 reps of barbell squats.

Day- 3 – Combine both

On the third day, you can combine both basic squats and Barbell Squat for 30-30 reps.

Day-4 – Rest day

It’s a rest day. On this day, give rest to your lower body. It’s significant for our body.

Day-5 – Jump squats

Today you can add jump squats to your 30 days challenge. Jump squat exercise is easy.

• To start jump squats, first, take the position of the squats and jump upwards.
• As quickly as you can do this workout, on the contrary, you have to be alert during this time so that you do not face any physical problems.
• Do 20 reps of jump squats combining with 25 primary and 25 barbell squats.

Day-6 – Sumo squats

On day six, we will try a different type of squat known as the sumo squat. To do this;

• Spread your legs wider than your shoulders so that the load will come in your inner thigh while sitting down.
• Sumo squat has to be complete with both dumbbells or barbells.
• To do this, you have to hold the dumbbell under the chin and then come as low as possible. Keep in your mind that your primary muscle will be the inner thigh.
• You have to complete 30 reps of a necessary exercise and 45 reps of sumo exercise.

Day-7 – Mix all exercises on day six

Now you can do a mixed squat exercise. You have to do all variations like basic squats, barbell squats, jump squats, and sumo squats. Do 20 reps for each squat exercise.

Day-8 – Rest day

Day- 9 – Oblique squat

It’s great that you are completing different types of squats in these seven days. Today you have to add one more variation in your challenge that is the Oblique squat. To do this;

• Put hands on your head, and point your elbows outward. Spread your leg and stand shoulder-width in the squat position.
• To do this exercise, press your back into a standing position and lift your left leg higher than your hip level while crunching the side so the left elbow taps the left knee.
• Repeat it. Today you have to do 100 squats, so do all variations with oblique squats.

Day-10 – Narrow squats

• To do a narrow squat, bring your feet together, shoot your hips back, keeping the weight in heels.
• Squat down, and then press it straight up. Repeat it.
• You have to complete 20 reps of basic squats, 30 reps of oblique, and 50 from narrow squats.

Day-11 – Combine both oblique and narrow squats

Today you can do a combination of both oblique and narrow squats. But start with a basic squat for warm-up. You can do 40 basic squats and 35 from both.

Day-12 – Rest day

Day-13 – Crusty Squat

After a day of rest, let’s add a crusty squat to our squat challenge. During this exercise, move your right leg to the left and make a cross. Now recite this with the other leg as well. You have to complete 130 squats today.

Day-14 – Split squat

Split squat exercise of squats is also known as standing lugs. In this, the foot has to be moved backward while coming down. Today you can do split squats and other squats 135 times.

Day-15

Excellent, you complete half of the challenge. Now today, you have to do a full combo of all squats. Today’s target is 140 squats.

Day-16 – Rest day

Day-17 – Pistol squat

After completing the half of 30 days squat challenge now, we can add some hard squats like Pistol squat in our routine. The pistol squat is the most advanced and challenging form of exercise. It involves squatting on just one leg. In this, one has to lift his left leg when going down. Do only ten reps of this squat and 140 squats from others.

Day-18

Now you repeat all the squats one by one. For today the target is 145 squats.

Day-19

• Today try a combo of basic squat jump squat.
• Do 75 squats for each squat.

Day-20 – Rest day

Day-21

• Today you have to do a mixed exercise like; basic squat+ jump squat+ barbell squat.
• The target of the day is 180 reps.

Day-22

• Do a combo of barbell and jump squat
• The target of the day is 185 reps.
• Make it easy to take some rests between squats.

Day-23

• Try a new combo; sumo squat+ oblique squats
• Do 95 reps from each squat.

Day-24 – Rest day

Day-25 – Horse squat

Now we will try a horse squat.

• Stand in horse position, feet shoulder wide apart. Pivot slightly on the heels and toes out.
• Now squat down and up.
• The target of the day is 225.

Day-26 – Pop squat

Position your legs using a wider than shoulder-width stand with the toes slightly pointed out and knees slightly bent.

• Rest your hands on your hips. Keep your neck impartial and maintain a straight back.
• Now push your hips and butts backward.
• Now complete 225 squats for today.

Day-27

Do a combo of both horse squat and pop squat. You have to complete 230 squats today.

Day-28 – Rest day

Day-29

Today covers all those varieties of squats. Start from the basic squat and complete all squats one by one. The target of the day is 240 reps.

Last day

Congratulations, you completed the whole 30-day squat challenge successfully. On this last day, do two sets of each move. Then enjoy the day.

Result of 30 days squat challenge

When we performed different squats in those 30 days, we saw many changes in our lower bodies. It helps us to raise our testosterone level by a whopping 27%. This 30 days squat challenge helps me to get more muscular legs and get better flexibility. Also, we feel that our balance improves much better. It makes my butt an inch and a half bigger. So, in the end, this challenge gives us many benefits.

As we saw, there are many advantages to this challenge. Similarly, there are some disadvantages. The main problem in this challenge is that it doesn’t consider enough to allow the muscle to heal.