Stop Wishing, And Start Working
“I wish I had that flat stomach/tiny waist/bouncy butt!”. Sounds familiar? That is what many people repeat to themselves, munching on another pack of chips or another piece of pizza while lying on the couch and surfing the internet or scrolling through their social media feed. Are you one of those people? If so, then you need to know that just wishing for something is not enough. You need to start working on your goals and dreams! This 28 days squat challenge is the perfect opportunity for you to get a few steps closer to sculpting your perfect body and becoming your better self. That said, don’t hesitate, and let’s get down to exercising!
What Is A Squat?
There probably is no such person who would not know what squat is, but if there is, this article is here to fix that. A squat is a calisthenics exercise, in other words, it uses your own body weight as resistance. It requires little to no equipment and can be performed by anyone and anywhere. No matter what age, sex, or fitness level you are, there is a squat that would satisfy all your needs, provide you with enough challenge and help you achieve your goals. Among the squat benefits are muscle and joint strengthening, improved flexibility, and weight loss (6, 1).
How To Perform A Squat?
There are many different variations of this exercise, but any squat workout includes a basic squat. To properly perform a basic squat, stand with your feet shoulder-width apart. Engage your core and slowly bend your knees, lowering your hips until your thighs become parallel to the ground. Make sure that your knees point in the same direction as your feet, and that they don’t pass the invisible vertical line drawn by your toes. Keep your back straight. Now extend your legs, returning to the initial position (4). That is one rep of a basic squat.
Read More: Bodyweight Squats: A Simple Yet Effective Full Body Exercise
28 Days Squat Challenge
Now that you know what a squat is, and how to perform it, it is time to get down to the 28 days squat challenge. The challenge you are about to start doesn’t require any special equipment. Make sure you are consistent and perform all the squats with the proper form. If you feel like the challenge is too easy for you, you can either add some weights or increase the number of reps. And vice versa, if you feel like the original task is too difficult, don’t give up right away, and try performing fewer reps.
Now, the plan of this 28 days squat challenge is pretty simple. During the first week, you perform a gradually growing number of 2 types of squats. The second week brings along a new squat type, and in a similar fashion the third and the fourth. Find the instructions on how to perform each included exercise and the detailed challenge plan below:
Narrow Squat
This exercise is pretty similar to a basic squat, only here the distance between your feet is narrower. To perform a narrow squat stand with your feet together and squat down. Pause, and return to the initial position. That is one rep.
Sumo Squat
This one will set your inner thighs on fire. To perform a sumo squat, stand with your feet slightly wider than hip-width apart, and your toes pointing out at a 45-degree angle. Connect your hands in front of your chest. Bend your knees and lower your hips, squatting down. Squeeze your glutes at the top of the movement and return to the standing position (2). That is one rep.
Squat Jump
A more dynamic squat variation. To perform this exercise, perform the first half of the basic squat. Now, from a squatting position push off the floor, jumping up. Land and return into a squat (5). That is one rep.
Split Squat
Somewhat similar to a front lunge, a split squat can be very effective at toning your body. To perform a split squat, stand with your right foot in front of you, around 3 feet away from your left foot. Slowly bend your right knee, lowering your body, until your left knee almost touches the floor. Pause and push back up (3). Repeat, switching legs.
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28 Days Squat Challenge Plan
Week 1
(Basic and narrow squat)
- Day 1: Basic squat 10 reps, narrow squat 10 reps
- Day 2: Basic squat 15 reps, narrow squat 15 reps
- Day 3: Basic squat 20 reps, narrow squat 20 reps
- Day 4: rest day
- Day 5: Basic squat 25 reps, narrow squat 25 reps
- Day 6: Basic squat 30 reps, narrow squat 30 reps
- Day 7: Basic squat 35 reps, narrow squat 35 reps
Week 2
(Basic and narrow squat + sumo squat)
- Day 1: rest day
- Day 2: Basic squat 20 reps, narrow squat 20 reps, sumo squat 20 reps
- Day 3: Basic squat 25 reps, narrow squat 25 reps, sumo squat 25 reps
- Day 4: Basic squat 30 reps, narrow squat 30 reps, sumo squat 30 reps
- Day 5: rest day
- Day 6: Basic squat 30 reps, narrow squat 30 reps, sumo squat 35 reps
- Day 7: Basic squat 35 reps, narrow squat 35 reps, sumo squat 35 reps
Week 3
(Basic, narrow, and sumo squat + squat jump)
- Day 1: Basic squat 20 reps, narrow squat 20 reps, sumo squat 20 reps, squat jump 20 reps
- Day 2: rest day
- Day 3: Basic squat 25 reps, narrow squat 25 reps, sumo squat 25 reps, squat jump 25 reps
- Day 4: Basic squat 25 reps, narrow squat 25 reps, sumo squat 30 reps, squat jump 30 reps
- Day 5: Basic squat 30 reps, narrow squat 30 reps, sumo squat 30 reps, squat jump 30 reps
- Day 6: rest day
- Day 7: Basic squat 30 reps, narrow squat 30 reps, sumo squat 35 reps, squat jump 35 reps
Week 4
(Basic, narrow, sumo squat, squat jump + split squat)
- Day 1: Basic squat 20 reps, narrow squat 20 reps, sumo squat 20 reps, squat jump 20 reps, split squat 20 reps
- Day 2: Basic squat 20 reps, narrow squat 20 reps, sumo squat 20 reps, squat jump 25 reps, split squat 25 reps
- Day 3: rest day
- Day 4: Basic squat 25 reps, narrow squat 25 reps, sumo squat 25 reps, squat jump 25 reps, split squat 25 reps
- Day 5: Basic squat 25 reps, narrow squat 25 reps, sumo squat 30 reps, squat jump 30 reps, split squat 30 reps
- Day 6: Basic squat 30 reps, narrow squat 30 reps, sumo squat 30 reps, squat jump 30 reps, split squat 30 reps
- Day 7: Basic squat 35 reps, narrow squat 35 reps, sumo squat 35 reps, squat jump 35 reps, split squat 35 reps
Read More: Bodyweight Squat Variations To Keep Your Lower-Body Workout Game Strong
FAQs
Do Squats Help You Lose Weight?
Yes, like any other exercise, squats burn calories and so, promote weight loss.
How Many Squats A Day Should I Do?
The number of squats you should perform a day depends on your fitness level. To figure out how many squats is the perfect number for you try to listen to your body. Make sure that the number of reps you set as your goal is challenging, but not impossible to perform. The best option is to consult with a specialist.
Is Doing Squats Everyday Good For You?
If you perform this exercise with a proper form and follow the recommendations of specialists, then doing squats everyday can be beneficial for you.
Conclusion
If your goal is to tone your body, strengthen your muscles, improve your flexibility, and make your booty pop, then do this 28 days squat challenge and start carving the body of your dreams!
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Health Benefits of Squats (2021, webmd.com)
- How to Do a Sumo Squat Perfectly Every Single Time (2021, livestrong.com)
- Split Squat (n.d., exrx.net)
- Squat (n.d., exrx.net)
- Squat Jump (n.d., exrx.net)
- What are the benefits of performing squats? (2021, medicalnewstoday.com)
