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Looking for leaner, stronger legs? Then this quest is for you. With this 30-day schedule, you’ll gradually increase the number of bodyweight squats you do starting with 20 on Day 1 and ending with 100 on Day 30. While you can do them any time of day, you have to do the squats continuously in order to make them count.
On your rest days, do plenty of mobility work for your lower back, hips and ankles, and foam roll your quads and glutes to encourage blood flow and circulation.
Check out the video below before you begin your quest to make sure you’re not missing any squat basics. Whether you’re new to the gym or a seasoned lifter, certified trainer and American Ninja Warrior competitor Angela Gargano’s tips will ensure your technique is top-notch.
The following plan will prepare you to do 100 consecutive squats in just 30 days!
| Day 1 20 squats |
Day 2 25 squats |
Day 3 25 squats |
Day 4 Rest |
Day 5 30 squats |
| Day 6 35 squats |
Day 7 35 squats |
Day 8 Rest |
Day 9 40 squats |
Day 10 45 squats |
| Day 11 50 squats |
Day 12 Rest |
Day 13 55 squats |
Day 14 55 squats |
Day 15 60 squats |
| Day 16 Rest |
Day 17 65 squats |
Day 18 70 squats |
Day 19 70 squats |
Day 20 Rest |
| Day 21 75 squats |
Day 22 80 squats |
Day 23 80 squats |
Day 24 Rest |
Day 25 85 Squats |
| Day 26 90 squats |
Day 27 90 squats |
Day 28 Rest |
Day 29 95 squats |
Day 30 100 squats |
Badassery Badge
Think you’re a badass? Want to take it to the next level?
One or two days each week, do a different squat variation in place of bodyweight squats. Sumo squats, goblet squats, barbell squats, one-legged squats, pistol squats — any manner of squat is fair game. The more variations you do in a week, the bigger badass you are!