Week 1: Basic Squat Foundation Day 1:

• 20 bodyweight squats
• 10 narrow stance squats

Day 2:

• 25 bodyweight squats
• 12 sumo squats

Day 3:

• 30 bodyweight squats
• 15 Bulgarian split squats (each leg)

Day 4: Rest

Day 5:

• 35 bodyweight squats
• 15 squat pulses (hold at the bottom and pulse slightly)

Day 6:

• 40 bodyweight squats
• 20 prisoner squats (hands behind your head)

Day 7:

• 45 bodyweight squats
• 10 jump squats

Week 2: Increasing Challenge Day 8:

• 30 squats with a 2-second hold at the bottom
• 12 step-up lunges (each leg)

Day 9:

• 35 squats with a 2-second hold at the bottom
• 15 Bulgarian split squats with a 2-second hold (each leg)

Day 10:

• 40 squats with a 3-second hold at the bottom
• 15 sumo squats with a pulse at the bottom

Day 11: Rest

Day 12:

• 45 squats with a 3-second hold at the bottom
• 20 narrow stance squats

Day 13:

• 50 squats with a 4-second hold at the bottom
• 10 jump squats with a pulse at the bottom

Day 14:

• 55 squats with a 4-second hold at the bottom
• 15 Bulgarian split squats with a pulse at the bottom (each leg)

Week 3: Intensity and Variations Day 15:

• 40 jump squats
• 12 curtsy lunges (each leg)

Day 16:

• 50 squats with a 5-second hold at the bottom
• 15 pistol squats (each leg) (use assistance if needed)

Day 17:

• 55 squats with a 5-second hold at the bottom
• 15 jump squats with a 180-degree turn

Day 18: Rest

Day 19:

• 60 squats with a 6-second hold at the bottom
• 20 narrow stance squats

Day 20:

• 40 jump squats with a 360-degree turn
• 15 lateral squats (each leg)

Day 21:

• 65 squats with a 6-second hold at the bottom
• 12 jump squats onto a raised surface

Week 4: Challenge and Finish Strong Day 22:

• 70 squats with a 7-second hold at the bottom
• 15 jump squats with tuck jumps

Day 23:

• 45 jump squats onto a raised surface
• 20 pistol squats (each leg)

Day 24:

• 75 squats with an 8-second hold at the bottom
• 15 curtsy lunges with a lateral raise (each leg)

Day 25: Rest

Day 26:

• 80 squats with an 8-second hold at the bottom
• 15 jump squats with a burpee

Day 27:

• 50 jump squats onto a raised surface
• 15 pistol squats with a jump at the top (each leg)

Day 28:

• 85 squats with a 9-second hold at the bottom
• 15 jump squats with alternating leg kicks

Day 29:

• 90 squats with a 10-second hold at the bottom
• 15 curtsy lunges with a bicep curl (each leg)

Day 30:

• 100 bodyweight squats for time

Remember to prioritize proper form, warm up, cool down, stay hydrated, and listen to your body throughout the challenge.