30 Day Squat Challenge

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Ready to tone your leg muscles? Take my FREE 30 Day Squat Challenge and see results after just one month!

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Squats are one of my favorite exercises. I’ve always found them “easy” to do plus they can be done legitimately anywhere. Bathroom at work? Squats. Elevator? Squat time. As soon as you wake up?! You guessed it, squat time.

Wherever you’re standing, you can do this exercise and get a lot of benefits from it.

What’s a Squat?

Squats might seem like they just work your lower half but they’re a great exercise for the whole body.

Here’s a video on how to do the PERFECT squat:

How to do a Squat Directions:

  1. Take a wide stance (about shoulder-width apart)
  2. Put your hands out in front of you for balance
  3. Sit back as if you are sitting in a chair, keeping your feet flat on the ground and your knees behind your toes.
  4. As you are sitting back, keep your chest up and your head looking forward.
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Different Squat Variations

There are a number of different squats you can do during this free 30 day challenge. Choose the basic squat or switch it up with any of the variations below!

  • Jump Squat
  • Pulse Squat
  • Goblet Squat
  • Pistol Squat
  • Eagle Squat
  • Plie or Sumo Squat
  • Bulgarian Split Squat Prisoner
  • Barbell Back Squat

You can also add a resistance band, hand weights, or a kettlebell swing for MORE of a burn and benefit!

30 Day Squat Challenge

To begin your 30 Day Squat Challenge, choose which squat or squat variations you’d like to do. You can keep the challenge going month after month by choosing a different squat each month, or picking two-three to work on each month and rotate.

Now, for the Squat Challenge!

Sign up below with your email and I’ll send you your free Squat Challenge. Hang in a place you’ll see every day! And print as often as you’d like but please no reselling or redistributing without written consent.


Don’t forget to check out my 30 Day Beginner Burpee Challenge!

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