31 day squats challenge

Here is how to do the exercise first

A great overall exercise for the lower body. This version uses dumbbells instead of a barbell. Beginners may find this version easier to perform. There are a few variations using a barbell with weights, an empty barbell, weight plate and so on. I use kettlebells personally.



Grasp a dumbbell in each hand. Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.

Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).

Lower yourself as far as you can control without letting your body shift towards your toes (this will cause you to loose balance).

Pause in the downward position and slowly return upright to the starting position.


Practice the squat without any weight to allow yourself to become comfortable with the movements.

Here is the basic plan, remember if its too difficult adjust the quantities, same applies if you find this too easy. Just try and increase the numbers completed where applicable. Use a weight thats comfortable for you

Day Quantity Weekly total


Squats 31 day challenge


1 50
2 55
3 60
4 Rest day 165
5 70
6 75
7 80
8 Rest Day 225
9 100
10 105
11 110
12 Rest day 315
13 135
14 140
15 145
16 Rest day 420
17 150
18 155
19 160
20 Rest day 465
21 180
22 185
23 190
24 Rest day 555
25 220
26 225
27 230
28 Rest day 675
29 240
30 250
31 260 750




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