30 days · Squat
30-day squat challenge
The 30-day squat challenge: 20 a day up to 100, a rest every fourth day, the whole chart day by day, and how to run it with friends in the app.
The chart
20 to 100
in 30 days.
20 on day one, 100 on day 30, with every fourth day off. The chart is the whole plan, and the total comes to 1,380 squats.
1,380 squats in all.
Worth 690 points in the app, at 0.5 per squat.
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
40
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
65
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
95
squats
Day 28
Rest
Day 29
95
squats
Day 30
100
squats
With friends
Three steps. Then it runs itself.
Create the challenge
In the app, start a new challenge: name it, give it 30 days, and add Squat.
Set the rule
Add a daily rule for Squat — the day-one number, or the last day's if you want it hard. Adherence is worked out from what actually lands.
Hand out the code
The challenge is private until you share it. Everyone logs their own, and the board settles it.
How it is counted
There is no watch that counts squats, so nobody's does. Say it out loud in the app or type it in, and it lands the same as a synced session.
Questions
Asked about the 30-day squat challenge
How many squats a day?
20 on day one, 100 on day 30, with every fourth day off. The chart is the whole plan, and the total comes to 1,380 squats.
Bodyweight or with a bar?
Bodyweight. If you want to load it, keep the number and add the weight, but the chart assumes nothing in your hands.
Do I have to do them all at once?
No. A hundred squats is four sets of twenty-five spread through the day, and it counts the same. Log the total, or each set as you go.
Can I do it with friends?
Yes. Create a challenge in the app, add Squat with a daily rule for the day's number, and share the code. Everyone logs their own, and the board settles it.
What if I miss a day?
Nothing breaks. The chart is the plan; the challenge counts what actually lands, so pick it up the next day. With friends, the board already shows who kept going.
Is it free?
Yes. The athlete app is free, challenges included. Coaches pay for their workspace; the people they coach do not.
Other challenges
When this one is done.
30 days · Push up
30-day push up challenge
10 to 50 a day
7 days · Plank
7-day plank challenge
30 to 120 a day
14 days · Pull up
14-day pull up challenge
2 to 10 a day
7 days · Sit up
7-day sit up challenge
20 to 50 a day
14 days · Burpees
14-day burpee challenge
5 to 30 a day
7 days · Running
7-day running challenge
1 to 3 a day
7 days · Steps
7-day 10,000 steps challenge
10,000 a day
Start the 30-day squat challenge.
Bring someone.
Get the app, create the challenge, and hand your friends the code.