Squats are great for toning the legs and bum, and are so intense they involve almost every muscle in the body and increase flexibility and hormone release. The 28-day squat challenge is a toughie, as it requires your willpower above anything else. Miss a session, and you go back to square one.
A lot of squat challenges involve a 30-day programme, and often start at 50 squats a day, which let’s face it, is a heck of a lot for a beginner. Travel Strong’s Will Owen has come up with a squat challenge that starts with 20 squats a day, but requires you to do a whole number of different types of squat over the month.
There’s also an intermediate and advanced programme as well for well you feel you’ve really got the hang of it!
The basic counterbalance box squat simply requires you to stand with your feet shoulder width apart, with your arms out in front of you. Sit back and down onto a surface and let your bum touch the surface, without sitting down. You then return to your starting position.
If you’re feeling game and fancy a challenge this summer, why not try the 28 day squat challenge.
You can follow it here and don’t worry – you do get a few rest days!
THis is so good! How have I not done this sooner!!
After 28 days you definitely need something more challenging. This is good for beginners though
I have just done 50 squats without stopping. so I guess I'm not a beginner. Personally, I like the more challenging programmes so would have to look at something else.
So good for the core, and for the legs. Great idea.
I used to do 100 squats every day and felt a big difference in my legs and buttocks. It got a bit boring though - so this is a nice change.
I think the added challenge of having to go back to square one if you miss a day is a great idea of focusing the mind! I did it and although it seems fairly simple, I was consistent and definitely saw an improvement
Is this programme for beginners? I reckon I could do most of these squats straight away. Not too tough, but good get get people into it.
Count me in. I am going to do this. I really like the thought of varying the squats but just doing 20 a day. It just takes too long otherwise.
This is a great alternative to the 30-day challenges - I find they become a bit boring and I always end up adding weights/changing them anyway. I am totally going to give this a go.