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The 2 Week Squat Challenge With Variations

Everyone loves a challenge.

Just like everyone loves toned, strong legs.  We are going to give you both in this week's blog.  (Well, one you have to work for.)

This week we want to challenge our community to a 2 week, 100 squats a day challenge.  This is a tough challenge but is totally doable for the beginner, intermediate or advanced athlete.  

What is the 100 squats a day challenge?

You perform 100 squats a day in a single sitting.  Easy right? You’d be surprised.

The challenge is 4 sets of 25 squats done using whichever form of squat you prefer, and we do suggest mixing it up.  

No, you cannot do 25 in the morning, 25 later, and finish your last set of 50 right before bed. The goal is to do them all together in a single sitting taking about 5-7 minutes to complete.  You’re getting the most out of this challenge when it starts to really burn and you won’t get that by breaking up the sets.

And if you miss a night... you have to make them up the next day by performing 200 squats (100 in the morning, and 100 later in the afternoon).  We suggest not missing…


If you have trouble maintaining your balance in the squat, use a loop resistance band to gain stability.  Using a band helps your legs feel stable and will allow you to go deeper in the squat, performing them more effectively.  

Get a partner to do the challenge with you.  This challenge is actually a lot of fun with a gym buddy, partner, roommate or spouse doing it along with you.  They will help you avoid the, “Ok, that was good enough moments,” when you feel like giving up.  Together, you can also do squat variations like throwing a medicine ball back and forth during each squat rep.

You don’t have to always perform your squat sets at a gym.  Do them at home, even if you’ve had a busy day and weren’t planning on working out.  Do a quick 100 squats before you jump in the shower at night takes no time at all and only a little bit of effort and commitment from you.

Of course, we aren’t going to leave you with just, “Hey, go do 100 squats a day!”  No, we want to make sure you are equipped with the tools to actually get you through the challenge, be successful, and sculpt some awesome legs and glutes!

We’ve compiled a list of squat variations you can try during the challenge.  We suggest picking 2 a day and alternating the 2 variations throughout your sets each day.  This way you aren’t doing the same exercise every time.  Mixing it up will help sculpt all of the major and minor muscles in the quads, hamstrings, and glutes.  

Check out these YouTube videos demonstrating the different squat variations you can try.  

Correct Regular Squat

Video by Bowflex Fitness

Prisoner Squat

Video by XHIT

Kettlebell Squat

Video by BodyBuilding.com

Mini Resistance Band Squats

Video by CriticalBench

Barbell Squat

Video by LiveStrong

Jump Squats

Video by XHIT

In and Out Squat Jumps

Video by Redefining Strength

Pistol Squat

Video by TappBrothers

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