Fitness

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Squat challenge is one of the best lower body exercises you can see around. It’s easy and convenient to do. Maybe

you like to practice squat but you don’t have a workout plan or you have excess fat in your legs that you want to

burn through squats, behold, this is your messiah in the form of a blog post.

 

I will teach you some squats here and guide you through a 30 days plan; it will include the type of squats you will

practice daily, a number of reps and time of the workout.

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

A 30 days squat challenge for beginners guide is all you need right now because it has all the solutions to your

physical discomfort and maybe, it will help mentally.

 

Week 1

For the first week, you will learn and practice 3 types of squats.

  1. The normal squat
  2. Counterbalance box squat
  3. Oblique squat

Let’s check out their instructions

1.     The Normal Squat:

Image result for Normal Squat

Instructions

  • Stand with your feet about shoulder width apart. Turn out your toes and knees out slightly.
  • Lower your body like you are sitting in a chair while keeping your chest up.
  • Push through your heels and toes when you notice your thighs are parallel to the ground. Push to raise yourself back to the starting position.
  • When you reach the starting point, squeeze your glutes to complete the rep.
  • Do 10 reps of this workout.

 

2.      Counterbalance Box Squat:

Instructions

  • Stand with your feet shoulder width apart. Keep your chest up and arms out in front of you.
  • Sit back onto a surface such as a stool or a chair but don’t sit on it, let your butt touch the surface.
  • As you go down, make sure your knees are tracking over your toes.
  • Return to the starting position by pushing through your heels and straightening your knees.
  • Do 15 reps of this lower body workout.

 

3.     Oblique Squat:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Place your hands behind your head. Stand with your feet shoulder width apart.
  • Go into the squat position.
  • Push back into standing position. As you do that, lift your right leg higher than hip level. While crunching, make sure your right elbow touches your right knee.
  • Return to the starting position and repeat on the left side.
  • Do 10 reps on each side.

So these are the workouts required for the 1st week. Here is the breakdown in days squat challenge;

Day 1- Do 10 reps of normal squat.

Day 2- Do 15 reps of normal squat + 10 reps of counterbalance box squat.

Day 3- Do 15 reps of normal squat + 15 reps of counterbalance box squat.

Day 4- Do 15 reps of counterbalance box squat + 10 reps of oblique squat.

Day 5- Do 15 reps of counterbalance box squat + 15 reps of oblique squat.

Day 6- Do 10 reps of normal squat + 15 reps of oblique squat.

Day 7- Do 10 reps of normal squat + 10 reps of counterbalance box squat + 10 reps of oblique squat.

 

Week 2

For the 2nd week squat challenge, you are going to start practicing 2 new workouts in collaboration with the

workouts learned in week 1. Here are the new workouts;

1.      Step Out Squat Hold:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart. Turn out your knees and toes slightly.
  • Bend your knees to lower your body while keeping your chest up.
  • Shift your weight to the right leg when you thighs are parallel to the floor.
  • Brace your core and step out your left leg about 6 inches to the left.
  • Bring in your left leg back to complete a rep.
  • Do 10 reps.

 

2.     Prisoner Air Squat:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart. Turn out your toes and heels slightly.
  • Put your hands behind your head and get into the squat position. Remember your chest must be lifted, your knees over your toes and push through your heels.
  • Straighten your knees to return to the starting position.
  • Do 10 reps of this exercise.

Day 8 – Do 10 reps of oblique squat + 10 reps of step out squat hold.

Day 9 – Do 15 reps of oblique squat + 10 reps of step out squat hold.

Day 10 – Do 20 reps of step out squat hold.

Day 11 – Do 30 reps of step out squat hold + 10 reps of prisoner air squat.

Day 12 – Do 20 reps of step out squat + 15 reps of prisoner air squat.

Day 13 – Do 20 reps of prisoner air squat.

Day 14 – Do 20 reps of step out squat + 20 reps of a prisoner air squat.

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Week 3

This week, I will take you through 2 new squats for your squat challenge.

1.      Narrow Squat:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart. Turn your knees and toes out slightly.
  • Lower yourself like you are sitting in a chair while keeping your chest up.
  • Push through your toes and heels when your thighs are parallel to the ground to raise yourself back to the starting position.
  • When you reach the starting position, squeeze your glutes to make 1 rep.
  • Do 10 reps of this lower body workout.

 

2.     Side Squat:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart. Turn out your toes and knees slightly.
  • Shift your weight to the left side, keep your chest lifted and bend your left knee until your left thigh is parallel to the floor.
  • Make sure your right leg remains straight. Push through your left heel to return to the standing position to make 1 rep.
  • Do 10 reps on the left side and switch to the right side.

Here’s the plan for the next 8 days.

Day 15 – Go light, do 10 reps of prisoner air squat + 10 reps of narrow squats.

Day 16 – Do 20 reps of narrow squats.

Day 17 – Do 30 reps of narrow squats.

Day 18 – Do 10 reps of narrow squats + 5 reps side squats.

Day 19 – Do 10 reps of side squats.

Day 20 – Do 15 reps of side squats.

Day 21 – Do 20 reps of side squats.

Day 22 – Do 10 reps of narrow squats + 20 reps of side squats.

 

Week 4

Consequently, for the last 8 days, you will be working on 3 new workouts to complete your squat challenge.

1.      The Squat Pulse

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart.
  • Turn out your toes and knees slightly.
  • Lower your body by bending your knees like you are sitting in a chair while keeping your chest up.
  • When you notice your thighs are parallel to the ground, straighten your knees slightly, then bend again to make your thighs parallel.
  • Push through your toes and heels to raise yourself back to your standing position.
  • When you get back to the starting position, squeeze your glutes slightly to complete a rep.
  • Do 10 reps.

 

2.     The Squat Jump:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Stand with your feet wide apart. Turn out your knees and toes out slightly.
  • Lower your body like you are sitting in a chair while keeping your chest up.
  • When your thighs are parallel to the floor, use your arms to push through your heels to jump straight up as high as you can go.
  • Squeeze your glutes and quads as you jump and land back softly to the squat position to make 1 rep.
  • Do 10 reps of this lower body workout.

 

3.     The Sumo Squat and Toe Raise:

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

Instructions

  • Begin with your feet wide apart. Turn out your toes and heels slightly.
  • Lower your body by bending your knees. Keep your chest up.
  • Furthermore, when your thighs are parallel to the floor, you push through your heels to stand, then, raise yourself onto your tippy toes.
  • Squeeze your quads and glutes at the top of the move, and then lower your heels to complete the rep.
  • Do 10 reps of this weight loss exercise.

Day 23 – Do 20 reps of narrow squats + 10 reps of squat pulse.

Day 24 – Do 20 reps of squat pulse.

Day 25 – Do 20 reps of squat pulse + 20 reps of squat jump.

Day 26 – Do 20 reps of squat pulse + 10 reps of narrow squats + 10 reps of squat jump.

Day 27 – Do 30 reps of squat jump.

Day 28 – Do 20 reps of squat jump + 20 reps of sumo squat.

Day 29 – Do 30 reps of sumo squat.

Day 30 – End the workout schedule with 30 reps of normal squat.

 

30 DAY SQUAT CHALLENGE FOR BEGINNERS AT HOME

 

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