30 Day Squat Challenge

Thirty days from now, you'll be able to do more squats, and better ones, than you can today.

The squat is one of the most effective exercises there is for building lower body strength - and one of the simplest. No equipment required for the Easy and Intermediate tracks, just a few square feet of floor. This guided tracker walks you through 30 days of progressively challenging squat sets, with a track built for every fitness level:

• EASY - bodyweight squats, one set a day, no equipment needed


• INTERMEDIATE - bodyweight squats plus jump squats for an explosive second set


• HARD - weighted squats, jump squats, and a timed wall sit finisher, with pistol squat progressions worked in as you advance

Every day includes a space to log your actual reps, so you can track real progress, not just follow a plan. Built-in rest days every four days keep recovery part of the program, not an afterthought.

Inside you'll find:

• A full 30-day tracker across three difficulty levels


• Bodyweight squat instructions, plus a chair-squat modification for beginners


• Weighted goblet squat and jump squat instructions


• A pistol squat progression you can build toward over time


• A certificate of completion for the last page

Whether you're starting your first fitness habit or looking for a new personal best, this is a simple, no-excuses way to get there. Grab a friend, find some floor space, and start your challenge today.