This squat challenge is not easy but it’s so worth it!
It can really help you
- Burn calories
- Lift your butt and
- Tone your thighs!
The best part is, you don’t have to do it alone.
You can follow along with the video for encouragement!
Squat Challenge Video: 100 Squats Workout
PS: I don’t recommend doing the video right away if you’re a beginner. Please see the instructions below
It looks easy but it is a very intense workout.
It is much better to start slow and progress until you can do the full 100 squat workout.
How to Do This Squat Challenge
Follow this schedule until you can do the whole video in one go.
If you’re unable to complete your squats for one day, no worries.
Just try again the next day and keep trying before you move to the following day.
|Day 1: 8 squats|
|Day 2: 12 squats|
|Day 3: 15 squats|
|Day 4: 12 squats – 60 seconds rest – 12 squats|
|Day 5: 15 squats – 60 seconds rest – 15 squats|
|Day 6: 12 squats – 60 seconds rest – 12 squats – 60 seconds rest – 12 squats|
|Day 7: 15 squats – 60 seconds rest – 15 squats – 60 seconds rest – 15 squats|
|Day 8: 20 squats – 60 seconds rest – 15 squats – 60 seconds rest – 15 squats|
|Day 9: 20 squats – 60 seconds rest – 20 squats – 60 seconds rest – 15 squats|
|Day 10: 20 squats – 60 seconds rest – 20 squats – 60 seconds rest – 20 squats|
|Day 11: 25 squats – 60 seconds rest – 20 squats – 60 seconds rest – 20 squats|
|Day 12: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 20 squats|
|Day 13: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats|
|Day 14: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 10 squats|
|Day 15: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 12 squats|
|Day 16: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 15 squats|
|Day 17: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 20 squats|
|Day 18: 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats – 60 seconds rest – 25 squats|
Day 18 is the routine in the squat challenge video so feel free to follow along with the video on that day.
Here’s the format of the Squat Workout in the Video
(included for easy reference in case you can’t play video where you are right now)
- Squat: 25 reps
- Rest 1 minute
Do 4 sets for a total of 100 reps.
Let me tell you, it BURNS!
But it’s soooo goooood!!
PS: you might also like
- At home butt workout (no equipment)
- Easy pancake recipe (gluten free)
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5 Amazing Benefits of Squats You Need to Know
By now, you’re probably wondering what all the hype is with squats.
Everywhere you go, everybody is dropping it like it’s hot.
Well, here are my personal favorite benefits of doing squats.
1. Booty Shaping
Squats target the butt and thighs really well, leading to a nice perky shape.
I don’t know about you but this is enough of an incentive for me to get to squating.
Of course, the results of any squat challenge depends on your
- Consistency and
- Use of weights
2. Leg Toning
Squats are a great way to tone the muscles in your legs.
That’s what gives the lean, model look we all see on Instagram these days.
Squats are also great for keeping the thigh jiggle away.
Editor’s note: you might also like this full body workout routine
3. Fat Burning (if you do them fast enough!)
Doing your bodyweight squats can also double as cardio if you move as fast as you can.
Of course, you have to maintain perfect form while doing so.
This is more of an advanced technique but I love it!
It’s a trick I learned from one of my favorite celebrity personal trainers.
Also, the more you squat, the better the quality of muscles in your legs and glutes.
The better your muscle quality, the more fat you can burn while you rest.
Yes, you read that right.
Again, another reason squats are so great!
4. Time Saving
Squats are compound movements.
This is just a fancy way of saying that they are efficient.
If you’re busy, you want to do exercises that give you the best bang for your buck.
That is, you want to do exercises that hit as many parts of your body as possible – all at once.
That’s exactly what squats do.
They let you do less and get more results.
Pretty nice if you ask me.
5. Confidence Building
I know this is a strange thing to include in a list about the benefits of squats.
But this is my truth so I’ll share it.
When I first started learning about squats, I felt very intimidated by them.
- I don’t have the best knees in the world
- I felt insecure about my form
- And I had no clue what I was doing.
I practiced as hard as I could and applied the advice I gave at the beginning of this post.
That is, start slow and steady. Don’t rush!
Over time, my technique improved.
My body improved.
My confidence grew.
Now I do 100 squats as my warm up for my real exercise routine.
For some people, it’s just squats.
But for me, it was a real game changer in showing myself what I could do.
How to Squat Correctly: 10 Highly Important Tips
- Make sure your weight is in your heels (not your toes).
- Be careful that your knees don’t tip past your toes throughout the exercise
- Your core should be tight throughout the movement
- Try to let your butt go as close to the floor as possible while also applying the 3 tips above.
- Activate (that is, squeeze) your butt when you’re coming back up
- Maintain a neutral spine
- Pick a spot in front of you and try to stare at it throughout the movement
- You can angle your feet slightly outwards if it feels more comfortable for you
- Keep your shoulders up
- Start slow! Go slow and steady with this squat challenge and any squat workout
Squat Challenge and Proper Nutrition
To gain maximum results, combine the squat challenge with proper nutrition.
If you need to lose weight, download the best chapter of my weight loss plan for free here.
If your goal is ultimately to have the perfect butt, check out my butt guide for additional information.
There is so much more to achieving a nice butt than just squats and this post is long enough already!
Remember to always do your best and the results will speak for themselves!