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30 Day Squat Challenge

Updated on May 21, 2014

My Squat Challenge

Welcome to my lens!

Here you can check out my progress throughout this rough challenge and you can gain courage to do it yourself!

I will give you some tips in order to succeed if you decide to engage on this challenge.

No one says that this challenge is easy but, as I have always heard: "No Pain, no Gain"! And if you want toned legs and glutes you have to work hard! Sitting on the couch won't help you at all.

All the images used we're taken from Google.


Let's learn more about this challenge

This challenge is quite simple. You just have to download a calendar like this one on your right and follow the instructions.

You start on day one with 50 squats and end the 30 days with 250 squats, in just one day!

Of course you are wondering "Oh my god, that is impossible! How will I ever be able to do 250 squats?". And I surely understand you, that I was my thought too. But then I decided to change my mind, if other people are able to do it, why can't I?

You have nothing to loose with this challenge. On the contrary, you can earn a new lifted butt and toned legs.

You can start right now, at this moment. You can do the exercises at home or wherever you are. And you will only spend more or less 10 minutes daily with this task.

Do you have more reasons to stand there looking at computer instead of starting the challenge?

A Little Question

Have you ever done the 30 Day Squat Challenge?

See results

How to Squat?

Squats are easy to do, you just have to make sure that you follow every instructions carefully.

First, stand with your feet shoulder-width apart, with your toes slightly pointed outward (about 5 to 15 degrees). Look straight ahead and keep your body tight during the exercise.

Second, slowly bend your knees and pull your hips back as if you were going to sit in an imaginary chair.

Pay attention to the alignment of your knees: they must remain in the same line of the feet, without "closing" or "opening".

At the end of the movement, you should be with your knees bent at 90 degrees and the torso leaning forward slightly. Use your arms forward for better balance.

Remember: You should not let your knees go beyond the line of the toes to prevent knee injuries.

How to Squat Video

Don't forget to

Drink a lot of water during the day

Eat healthy food

Sleep and rest weel

This will help you to fasten the results of the challenge.

My Own Experience

Day 4

Today it's 6th of May and I'm on my 4th day of the Squat Challenge. Luckily, this is a rest day because I feel like my legs shouldn't belong to my body. It hurts me lifting my legs, walking fats, going upstairs and downstairs. And I have to go to the gym today. I don't know how I will be able to survive.

I can't tell you yet if this is going to work, but decided to take a photo today to see the result later.

I will keep you on track of my challenge.

Day 5

Today I had to do 70 squats! And I have to tell you that it was easy!

During the day my legs felt so light but I guess that tomorrow I will have my pain again.

It's still early to see if this is working out but bad this won't be for sure!

Day 19

I must tell you that this has been crazy!

I have not given up yet (I only failed one day so far) but I am about to quit!

The pain is unbearable when I am doing the squats! Doing 50 to 100 squats is fine but, after that, my legs feel like they're going to fall apart.

Every squat I make I just think about giving up. And, besides that, I still see no results at all. In fact, my butt seems worst than when I started! It's terrible.

But I am strong and decided to keep this going. So I won't give up. At least not yet!

If you have tried this challenge, what do you think about it?

Don't forget to leave a comment

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    • Stephanie36 profile image


      4 years ago from Canada

      This looks really interesting! Dob you have to do the squats all at once, or can you break it up into 2-3 times a day to get the total?

    • ToxicFreeClub profile image


      4 years ago

      Awesome workout!!!! Everyone should be able to make time for this. Cant wait to get started.

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @georgepmoola2: Thanks :)

    • georgepmoola2 profile image


      4 years ago

      A bit too energetic for me. Good lens, though!

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @Donna50: That is great! And our body likes improvements ;)

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @SusanDeppner: Thank you and you should do something! It's good for our health.

    • profile image


      4 years ago

      Wow, this is quite inspiring. At the gym I can now do 15 squats but when I started I could barely do 8. I will try doing sets of 15 at least 3 times a day and see how that works for me. The video is very helpful!

    • SusanDeppner profile image

      Susan Deppner 

      4 years ago from Arkansas USA

      That's quite a challenge. At first glance, I think I would die on day two. Or one. Clearly, I need to be more active. I'm certainly proud of you! (I promise to get more active now that the weather is better. Really.)

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @bpratt lm: Nice! How is that? :D

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @Arachnea: Thank you :)

      You should try something lighter

    • Fufurinha47 profile imageAUTHOR


      4 years ago from Portugal

      @GrammieOlivia: I know that feeling too LOL

    • bpratt lm profile image

      bpratt lm 

      4 years ago

      I am doing an arms challenge this month, but I will have to keep this in mind for June!

    • Arachnea profile image

      Tanya Jones 

      4 years ago from Texas USA

      i haven't done squats in years. Not sure if that's a good idea for me unless there's an emergency team standing by. Great lens.

    • profile image


      4 years ago

      I'm afraid to do one squat, I might get down, but then getting up again is a whole different story!


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