Squat Circuit Challenge: 4 Weeks to 200 Squats

I found this excellent challenge around the Christmas holiday season, so of course I knew it would be a perfect circuit to try for the New Year. So give this shot as part of a get-healthy resolution, or just to mix up your usual routine.

DAY OF MONTH EXERCISE NUMBER OF SQUATS
Day 1 6 reps of each 30
Day 2 10 reps of each 50
Day 3 6 reps of each, repeat 2x 60
Day 4 Rest 0
Day 5 5 reps of each, repeat 3x 75
Day 6 10 reps of each 50
Day 7 8 reps of each, repeat 2x 80
Day 8 Rest 0
Day 9 9 reps of each, repeat 2x 90
Day 10 6 reps of each, repeat 2x 60
Day 11 5 reps of each, repeat 4x 100
Day 12 Rest 0
Day 13 7 reps of each, repeat 3x 105
Day 14 6 reps of each, repeat 2x 60
Day 15 5 reps of each, repeat 5x 125
Day 16 Rest 0
Day 17 9 reps of each, repeat 3x 135
Day 18 5 reps of each, repeat 3x 75
Day 19 7 reps of each, repeat 4x 140
Day 20 Rest 0
Day 21 10 reps of each, repeat 3x 150
Day 22 8 reps of each, repeat 2x 80
Day 23 8 reps of each, repeat 4x 160
Day 24 Rest 0
Day 25 7 reps of each, repeat 5x 175
Day 26 6 reps of each, repeat 3x 90
Day 27 9 reps of each, repeat 4x 180
Day 28 Rest 0
Day 29 12 reps of each, repeat 3x 180
Day 30 10 reps of each, repeat 4x 200

1. Narrow Squat

774f8dd629f1af2c_Narrow-Squat.preview

 

  • Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

 

2. Narrow Squat With Back Kick

270ed2131b8c1a0d_squat-with-booty-kick.preview

 

  • Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
  • Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
  • Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
  • This counts as one rep.

3. Basic Squat

bc50febd29183682_Basic-Squat.preview

 

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

4. Basic Squat With Side Leg Lift

d3d8484c79d8d19a_squat-with-side-leg-lift.preview

 

  • Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
  • Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
  • This counts as one rep.

5. Sumo Squat

8ced33e651c6e92f_Sumo-Squat.preview

 

  • Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
  • Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep.

http://www.fitsugar.com/30-Day-Squat-Challenge-30806625

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