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The challenge of squats: 30 days for 200 squats

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The challenge of squats: 30 days for 200 squats
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Squat challenges are trendy now, we’re not creating. But instead of proposing a table to increase the repetitions progressively of the same exercise, we bring an alternative option. It’s about working the different muscles that are involved in the squat movement, including five variations of traditional squats, which will help you reach reiteration number two hundred, after thirty days of preparation.

The challenge of squats: 30 days for 200 squats

The five variations are explained below, followed by the thirty-day plan for the challenge. It is not advisable to choose to start with day number thirty, if you intend to walk and live a normal life the next day. So you better continue with the plan as it is or adjust it according to your program and physical level.

The challenge of squats: 30 days for 200 squats

Nº1 – Narrow squats

  • Stand up, with your legs and feet together. Hold hands comfortably in front of your chest to help you hold your balance. Bend your knees and lower your hips, leaving your thighs parallel to the floor. Make sure you’re holding the pressure on your heels, not your toes.
  • Then get back on your feet, absolutely stretching your legs, squeezing your buttocks at the top of the movement to get the most out of the exercise.
  • This is a reiteration.

Nº2 – Narrow squats with kick back

  • Stand with your legs and feet together, as for the previous exercise, and reproduce the first part of the narrow squat, as you did in exercise 1.
  • Then when you get up and stretch your legs absolutely, lift your left leg tightly, kicking it face back. Put your foot back on the floor and do another narrow squat.
  • As you return to get up and stretch your legs, lift your right leg, kicking another face back.
  • This counts as a reiteration.

Nº3 – Basic squats

  • Stand with your feet shoulder-width apart and parallel. Keep your hands in front to support the balance. Bend your knees, lower your hips as far as you can, leaving your quads parallel to the floor, and keep the weight on your heels.
  • Then get up, stretching your legs all the way and squeezing your buttocks at the top of the movement to get the most out of the exercise.
  • This is a reiteration.

Nº4 – Basic squat with lateral leg elevation

  • Stand with your feet shoulder-width apart and parallel. Keep your hands in front to support the balance. Bend your knees, lower your hips as far as you can, leaving your quads parallel to the floor, and keep the weight on your heels.
  • Then when you get up and stretch your legs completely, lift your left leg face the side, squeezing the outer buttock.
  • As you lower the leg to return to the initial situation, you see yourself again adopting the squatting posture of the squats. Then get up and elevate the other leg, the right one. Lower the leg to the initial situation.
  • This counts as a reiteration.

Nº5 – Sumo squats

  • Stand up, but this time with your toes pointing outward (face each side) and further apart. Keep your hands in front to support the balance. Bend your knees, lower your hips as far as you can, leaving your quads parallel to the floor, and keep the weight on your heels.
  • Then get up again by stretching your legs and squeezing your buttocks at the top of the movement for maximum performance.
  • This counts as a reiteration.

Routine

Unlike other squat challenges, it’s about making five variations, not only to chisel your legs and butt more efficiently, but also to overcome the monotony that can lead to boredom while preventing injury. This plan incorporates days of rest, so that while you rest the quadriceps on those days, you can work other muscle groups that do not aim at the same goal.

The challenge of squats: 30 days for 200 squats

Day of the Month Exercise Number of Squats
Day 1 6 reiterations of each 30
Day 2 10 reiterations of each 50
Day 3 6 repetitions of each, repeat 2x 60
Day 4 Rest 0
Day 5 5 repetitions of each, repeat 3x 75
Day 6 10 reiterations of each 50
Day 7 8 repetitions of each, repeat 2x 80
Day 8 Rest 0
Day 9 9 repetitions of each, repeat 2x 90
Day 10 6 repetitions of each, repeat 2x 60
Day 11 5 repetitions of each, repeat 4x 100
Day 12 Rest 0
Day 13 7 repetitions of each, repeat 3x 105
Day 14 6 repetitions of each, repeat 2x 60
Day 15 5 repetitions of each, repeat 5x 125
Day 16 Rest 0
Day 17 9 repetitions of each, repeat 3x 135
Day 18 5 repetitions of each, repeat 3x 75
Day 19 7 repetitions of each, repeat 4x 140
Day 20 Rest 0
Day 21 10 repetitions of each, repeat 3x 150
Day 22 8 repetitions of each, repeat 2x 80
Day 23 8 repetitions of each, repeat 4x 160
Day 24 Rest 0
Day 25 7 repetitions of each, repeat 5x 175
Day 26 6 repetitions of each, repeat 3x 90
Day 27 9 repetitions of each, repeat 4x 180
Day 28 Rest 0
Day 29 12 repetitions of each, repeat 3x 180
Day 30 10 repetitions of each, repeat 4x 200

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