The 28-Day Squat Challenge You’ll Want to Start Now!

by Will Owen


I’m a huge fan of bodyweight exercises for the reason that you can use them for a great workout anywhere. And perhaps the king of all bodyweight exercises, is the squat. Squats are awesome because they provide a great workout for multiple muscle groups, including the butt, thighs, and core.

It’s for that reason that 30-day squat challenges have become increasingly popular over the past year. There are hundreds of variations available online, but generally they all involve squatting almost every day for a month, starting at 50 reps on your first day and finishing at 250 on your last.

As much as I love anything that gets people moving, particularly squatting, that kind of challenge simply won’t help you reach your goals. 50 squats in one day is too difficult for most beginners, and even if you could do 250 squats with perfect form, you will be training for muscular endurance rather than strength (which is what leads to the toned look). It’s the same reason you wouldn’t do 50+ reps of an exercise in the gym.

Instead, the focus should be on fewer, quality reps that get tougher over time (like using heavier weights in the gym). I decided to use this principle to create a different kind of squat challenge that will give you the best possible chance of safely getting a toned butt and thighs, along with improving your technique. Here’s how it works:

  • You will do a different squat variation each week for a month. The variations get more difficult as the month progresses.
  • Each day has a target number or reps for which you should aim. You can do them all in one go or spread them out throughout the day.
  • If you fail to reach the target number of reps with perfect form you must go back to the beginning of that 7 day period.
  • You may not have heard of each variation, so how to do them properly is explained below.

This is the beginner challenge.  Once you have mastered the basic bodyweight squat there are two more challenges for intermediate and advanced squatters that you can find on Travel Strong.

Beginner Squat Challenge

Counterbalance Box Squat:

  • With your feet shoulder width apart, keep your chest up and arms out in front of you as a counterbalance.
  • Sit back and down onto a surface, such as a chair or stool. Let your butt touch the surface, but don’t sit down.
  • As you descend make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and squeezing your glutes.

Prisoner Box Squat:

  • Keeping the tips from above in mind, place your hands behind your head rather than out in front of you.
  • Use a lower chair or stool than before to make sure you are squatting deeper.
  • Over the course of the week keep lowering the surface until your thighs are parallel (or lower) to the ground when in the bottom position.

Counterbalance Air Squat:

  • Remove the chair or stool and put your arms out in front of you.
  • Squat down as before, ensuring that your thighs are parallel to the ground (or lower). The deeper you squat the more muscles you activate.
  • Remember to keep your torso as upright as possible by keeping your chest up.

Prisoner Air Squat:

  • Put your hands behind your head once again and continue squatting as low as you can.
  • Remember: chest up, feet shoulder width apart, knees tracking over toes, sit back, and push through your heels.
  • By the end of the month, you should be able to do a basic bodyweight squat with great form.

So what are you waiting for? Take on the challenge and share it with your friends! We can’t wait to see your results!

You can read more about this squat challenge, and get the intermediate and advanced challenges at Travel Strong.

Permalink |

258 thoughts on “The 28-Day Squat Challenge You’ll Want to Start Now!

  1. Pingback: nike blazer gris et noir

  2. Pingback: nike roshe run mens uk

  3. Pingback: nike roshe run gs mesh

  4. Pingback: nike roshe run mens grey

  5. Pingback: nike roshe run print mens

  6. Pingback: hoverboard

  7. Pingback: smart balance wheel

  8. Pingback: fifa 16 coins

  9. Pingback: nike outlet

  10. Pingback: Brazilian Virgin Hair

  11. Pingback: blade and soul gold

  12. Pingback: buy blade and soul gold

  13. Pingback: FENDI レザーブレスレット

  14. Pingback: Nike Tn Pas Cher

  15. Pingback: Hermes Sacs Pas Cher

  16. Pingback:

  17. Pingback: best fifa 16 coins ps3 supplier

  18. Pingback: veste moncler

  19. Pingback: FIFA16Mall FIFA 16 Coins

  20. Pingback: nike pas cher

  21. Pingback: FENDI芬迪

  22. Pingback: nike tn pas cher

  23. Pingback: Nike Tn Pas Cher

  24. Pingback: cheap blade and soul gold

  25. Pingback: The Division Power Leveling

  26. Pingback: Sac gucci pas cher

  27. Pingback: u4fifa google+

  28. Pingback: Cheap FFXIV Gil

  29. Pingback: Final Fantasy XIV Gil

  30. Pingback: FF14GilMall

  31. Pingback: Buy FFXIV Gil

  32. Pingback: Cheap FFXIV Gil

  33. Pingback: nike pas cher femme

  34. Pingback: nike tn pas cher

  35. Pingback: Yves Saint Laurent Outlet

  36. Pingback: buy fifa coins

  37. Pingback: roistore

  38. Pingback: crowfallgold

  39. Pingback: roistore

  40. Pingback: crowfallgold

  41. Pingback: roistore

  42. Pingback: crowfallgold

  43. Pingback: roistore

  44. Pingback: albionmall

  45. Pingback: albionmall

  46. Pingback: crowfallgold

  47. Pingback: roistore

  48. Pingback: roistore

  49. Pingback: crowfallgold

  50. Pingback: crowfallgold

  51. Pingback: roistore

  52. Pingback: albionmall

  53. Pingback: aosilver

  54. Pingback: roistore

  55. Pingback: aosilver

  56. Pingback: aosilver

  57. Pingback: roistore

  58. Pingback: crowfallgold

  59. Pingback: albionmall

  60. Pingback: albionmall

  61. Pingback: nike air pas cher

  62. Pingback: albion online gold

  63. Pingback: fifa coins

  64. Pingback: fifa 17 coins

  65. Pingback: FIFA17 IOS 800k coins

  66. Pingback: legit fifa 17 coins

  67. Pingback: fut 17 coins

  68. Pingback: cheap nba 2k17 mt

  69. Pingback: cheap nba 2k17 mt

  70. Pingback: nba 2k17 mt

  71. Pingback: cheap nba 2k17 mt

  72. Pingback: buy cheap nba 2k17 mt

  73. Pingback: cheapest nba 2k mt pc seller

  74. Pingback: NBA 2K17 MT

  75. Pingback: cheap fifa 17 points

  76. Pingback: U4NBA

  77. Pingback: Cheap NBA 2K17 MT

  78. Pingback: Fastest way to get nfl 17 coins xbox one

  79. Pingback: click here

  80. Pingback:

  81. Pingback:

  82. Pingback: cheap NBA 2K17 MT PC

  83. Pingback: buy albion online gold

  84. Pingback: cheap albion online gold

  85. Pingback: cheap Albion online gold

  86. Pingback: buy albion Online gold

  87. Pingback: pokemon go rare pokemon online store pokemonbux

  88. Pingback: louis vuitton shop online

  89. Pingback: textile testing equipments

  90. Pingback: ugg slippers sale

  91. Pingback: girls ugg boots sale

  92. Pingback: louis vuitton factory outlet online

  93. Pingback: coach factory outlet online store

  94. Pingback: textile testing equipments

  95. Pingback: merrell sandals on sale

  96. Pingback: cheapest kamas dofus touch from

  97. Pingback: hermes parfum

  98. Pingback: hermes clermont ferrand

  99. Pingback: cheap new balance sale

  100. Pingback: hunter boots sale

  101. Pingback: north face outlet online

  102. Pingback: ugg sale outlet

  103. Pingback: oakley outlet sunglasses

  104. Pingback: coach outlet online usa

  105. Pingback: barbour jackets online

  106. Pingback: pierre hardy pumps

  107. Pingback: emu boots

  108. Pingback: buy parajumpers

  109. Pingback: hunter outlet online

  110. Pingback: belstaff for cheap

  111. Pingback: Jack Wolfskin Jackets Outlet

  112. Pingback: arcteryx on sale

  113. Pingback: nfl gear sale

  114. Pingback: sergio rossi designer

  115. Pingback: Coach Outlet Locations

  116. Pingback: LK Bennett outlet online

  117. Pingback: cole haan boots sale

  118. Pingback: stores that carry keen shoes

  119. Pingback: hermes kelly bag for sale

  120. Pingback: prada outlet online

  121. Pingback: formation hermes

  122. Pingback: occhiali da vista donna ray ban

  123. Pingback: fake id photo

  124. Pingback: occhiali da sole ray ban offerte

  125. Pingback: iowa fake id

  126. Pingback: arkansas fake id

  127. Pingback: ray ban clubmaster prezzo

  128. Pingback: fake school id

  129. Pingback: bad fake id

  130. Pingback: louis vuitton factory outlet online

  131. Pingback: fake id picture

  132. Pingback: arkansas fake id

  133. Pingback: fake california id

  134. Pingback: fake id cc

  135. Pingback: ito Ufficiale Ray-Ban Italia

  136. Pingback: fake id usa

  137. Pingback: oklaye

  138. Pingback: arkansas fake id

  139. Pingback: colorado fake id

  140. Pingback: alexander mcqueen outlet store

  141. Pingback: how to get a fake id

  142. Pingback: bracelet galop hermes

  143. Pingback: arcteryx outlet wisconsin

  144. Pingback: hermes ceinture

  145. Pingback: LK Bennett for sale

  146. Pingback: irish fake id

  147. Pingback: merrell outlet shoes

  148. Pingback: fake id printer

  149. Pingback: fake id provisional

  150. Pingback: fake id usa

  151. Pingback: oklahoma fake id

  152. Pingback: fake id online

  153. Pingback: fake id maker app

  154. Pingback: superbad fake id

  155. Pingback: fake id cost

  156. Pingback: how to use a fake id

  157. Pingback: fake college id

  158. Pingback: charges for fake id

  159. Pingback: order a fake id

  160. Pingback: using fake id

  161. Pingback: ontario fake id

  162. Pingback: fake id scan

  163. Pingback: coach outlet online

  164. Pingback: uk fake id

  165. Pingback: pierre hardy wallet

  166. Pingback: buy fake id

  167. Pingback: fake id ireland

  168. Pingback: my fake id

  169. Pingback: lk bennett shoes sale

  170. Pingback: fitflop philippines online store

  171. Pingback: cheap patagonia online

  172. Pingback: mulberry alexa

  173. Pingback: moncler for sale

  174. Pingback: make fake id card

  175. Pingback: fake id texas

  176. Pingback: Vivienne Westwood online

  177. Pingback: fake id templates

  178. Pingback: parajumpers sale canada

  179. Pingback: Callaway Golf for sale

  180. Pingback: rene caovilla shoes sale

  181. Pingback: outlet

  182. Pingback: Barbour International Jackets

  183. Pingback: nfl for sale

  184. Pingback: how to order a fake id

  185. Pingback: fake DistrictofColumbia identification card

  186. Pingback: mbt shoes uk sale

  187. Pingback: fake id generator

  188. Pingback: how to get a fake id

  189. Pingback: china fake id

  190. Pingback: fake id oregon

  191. Pingback: fake id california

  192. Pingback: cheap ray band

  193. Pingback: ray bans sunglasses cheap

  194. Pingback: buy cheap oakleys

  195. Pingback: where can i get cheap ray bans

  196. Pingback: illinois fake id

  197. Pingback: cheap rayban sunglasses

  198. Pingback: fake id review

  199. Pingback: Buy Fake ID

  200. Pingback: cheap rayban

  201. Pingback: cheap bans

  202. Pingback: novelty fake id cards

  203. Pingback: fake id website

  204. Pingback: fake id Denver

  205. Pingback: blacklight id

  206. Pingback: Best fake id

  207. Pingback: fake Wyoming id

  208. Pingback: fake Missouri id generator

  209. Pingback: best fake ids

  210. Pingback: fake id

  211. Pingback: fake RhodeIsland license

  212. Pingback: Air max pas cher

  213. Pingback: Air max pas cher

  214. Pingback: Air max pas cher

  215. Pingback: fake id tips

  216. Pingback: Air max pas cher

  217. Pingback: fake id Memphis

  218. Pingback: fake id consequences Kentucky

  219. Pingback: oregon id

  220. Pingback: fake georgia drivers license

  221. Pingback: ms fake

  222. Pingback: fake id in Michigan

  223. Pingback: ca fake id

  224. Pingback: fake student id generator

  225. Pingback: is it a felony to use a fake id

  226. Pingback: where to buy a fake id online

  227. Pingback: fake Wyoming identification card

  228. Pingback: NewJersey fake id for sale

  229. Pingback: best online fake id

  230. Pingback: fake Alabama can

  231. Pingback: sac hermes h

  232. Pingback: hermes homme 2017

  233. Pingback: basket golden goose femme

  234. Pingback: Photo Calendars

  235. Pingback: 19th Monaghan Rally

  236. Pingback: Bicycle Cycling Classes Dublin

  237. Pingback: frontside1

  238. Pingback: Architecture Energy

  239. Pingback: Kunstnere

  240. Pingback: Lindcom AB

  241. Pingback: Vibro Plates

  242. Pingback: Rosenkrans billede

  243. Pingback: SOM/FOM Occupational Health Conference 2017

  244. Pingback:


  246. Pingback: weibsite

  247. Pingback: sac hermes pas cher birkin

  248. Pingback: foulard hermes 2017

  249. Pingback: basket golden goose femme

  250. Pingback: Final Fantasy XIV Gil

  251. Pingback: golden goose sneakers

  252. Pingback: montres hermes

  253. Pingback: golden goose de luxe

  254. Pingback: chaussure golden goose

  255. Pingback: grand saut hermes

  256. Pingback: golden goose femme pas cher

  257. Pingback: occasion hermes

  258. Pingback: sneaker golden goose

Leave a Reply