30 Day Squat Challenge Chart For Your Entire Lower Body (Download PDF)

30 Day Challenge Squats

30 Day Squat Challenge Chart

Do you want to achieve a toned, lifted, rounded or bigger butt? We have put together the ultimate 30 day squat challenge that will transform how your butt looks in your favourite tight jeans.

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Scroll Below To Discover Its Benefits, Calories Burned, Muscles Worked, Written & Video Instructions, Printable PDF For The 30 Day Squat Challenge!

10 Benefits Of Squats

1) Build muscle

2) Burns more fat due to increased muscle

3) Maintain mobility

4) Maintain balance

5) Prevents injuries

6) Strengthen your core

7) Strengthen your joints

8) No equipment is required

9) Can be done everywhere

10) Increases flexibility

How Many Calories Can You Burn Doing Squats

According to What’s Cooking America, by multiplying .096 by your weight in pounds, an individual who weighs 180 lbs would burn 17.3 calories per minute, (.096 x 180 = 17.3).

What Do Squats Do For A Woman’s Or Man’s Body

This is an excellent workout to create the best results to tone your butt, legs, calves and core.

You may choose to perform the squat without equipment or add a dumbbell or barbell for extra resistance.

How To Do Squats

How To Do A Squat Correctly (Video)

1) Stand straight with your feet hip width apart and your arms down by your side

2) While looking straight ahead squat down keeping your knees in line with your feet

3) As you lower into a squat start to raise your arms out in front of you for balance

4) Keep a neutral spine at all times while tightening your glutes and core

5) Squat until your hip joint is lower than your knees and never let your knees go over your toes

6) Pause then lift back up and squeeze your glutes as you move back to the starting position

How To Do Advance Variation Of The Squat 

See how to do dumbbell sumo squat for an advance variation of the squat.

30 Day Squat Challenge Instructions

1) 1 exercise Day 1 to Day 30

2) Infographic with visual instructions to follow online

3) Print PDF available at the end of the infographic

Day 1 50 Squats
Day 2 55 Squats
Day 3 60 Squats
Day 4 REST DAY
Day 5 70 Squats
Day 6 75 Squats
Day 7 80 Squats
Day 8 REST DAY
Day 9 100 Squats
Day 10 105 Squats
Day 11 110 Squats
Day 12 REST DAY
Day 13 130 Squats
Day 14 135 Squats
Day 15 140 Squats
Day 16 REST DAY
Day 17 150 Squats
Day 18 155 Squats
Day 19 160 Squats
Day 20 REST DAY
Day 21 180 Squats
Day 22 185 Squats
Day 23 190 Squats
Day 24 REST DAY
Day 25 220 Squats
Day 26 225 Squats
Day 27 230 Squats
Day 28 REST DAY
Day 29 240 Squats
Day 30 250 Squats

See INFOGRAPHIC Below

30 Day Squat Challenge

Print PDF Below

Download 30 Day Squat Challenge Chart For Your Entire Lower Body PDF Download PDF

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