Once In A Blue Moon

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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.


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