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.
