30 Day Squat Challenge:
Challenges can be added to less intense daily Workout routine's or can be used to substitute with a Beginner or Jump Start Workout Day. Keep in mind the exercises can be done throughout the day and broken up in segments, for example divided into morning, afternoon and night routines. Be sure you are taking the proper rests, as Challenges can become intense. The rule here is if you miss a day, don't sweat it, just add it on at the end; But if you miss more than 2 days, then start from the top, this is intended to be a challenge.
​
Once the challenge is complete, it is recommended to rest for 2-3 days before continuing extensive workouts.
DAY 1:
10 Squats & Rest x 2
DAY 3:
25 Squats &
20 Jumping Jacks
DAY 4:
30 Squats &
20 Jumping Jacks
DAY 5:
35 Squats &
20 Jumping Jacks
DAY 6:
40 Squats
DAY 7:
20 Squats
& 25 Calf Raises x 2
The Empowered Squat Challenge
DAY 8:
40 Squats
DAY 9:
50 Squats
DAY 10:
50 Squats OR REST
​
DAY 11:
50 Squats
DAY 12:
50 Squats
DAY 13:
50 Jumping Jacks & 25 High Knees x 2
DAY 14:
55 Squats
& 50 Calf Raises
DAY 15:
20 Squats & 5 count Squat hold x 3
DAY 17:
20 Squats & 5 count Squat hold x 3
DAY 16:
60 Squats
OR REST
DAY 18:
65 Squats
DAY 19:
20 Squats & 5 count Squat hold x 3
DAY 24:
20 Squats & 5 count Squat hold x 3
DAY 20:
70 Squats
DAY 2:
15 Squats & Rest x 2
DAY 21:
75 Squats
DAY 26:
20 Squats & 5 count Squat hold x 3
DAY 22:
80 Squats
OR REST
DAY 23:
85 Squats
DAY 25:
90 Squats
DAY 27:
95 Squats
DAY 28:
90 Squats, 25 Calf Raises & 25 High Knees
DAY 29:
30 Squats & 5 count Squat hold x 3
DAY 30:
100 Squats
DAY 31:
Make Up Day for Rest and Missed Day