💪 30-DAY SQUAT VARIATION CHALLENGE

Starting Reps: 25 per squat

Total Day 1 = 75 squats

Increases by 2 reps per variation each day

(Example: Day 2 = 27 reps each = 81 squats, Day 3 = 29 reps…)

🔹 Days 1–10: Foundation (Bodyweight & Bands)

Day 1 (25 reps each)

• Bodyweight Squats

• Sumo Squats

• Wall Sit Hold (25 sec or 25 pulses)

Day 2 (27 reps each)

• Chair Squats

• Calf Raise Squats

• Glute Bridges

Day 3 (29 reps each)

• Mini Band Squats

• Curtsy Squats

• Squat Hold Pulses

Day 4 (31 reps each)

• Step Squats

• Wide Stance Squats

• Side Step Squats

Day 5 (33 reps each)

• Chair Squats (slow tempo)

• Band Side Walks

• Sumo Pulses

Day 6 (35 reps each)

• Wall Sit Pulses

• Basic Squats

• Glute Bridge Marches

Day 7 – Rest or stretch

Day 8 (37 reps each)

• Squat + Overhead Reach

• Curtsy Pulses

• Side Lunges to Squat

Day 9 (39 reps each)

• Banded Squats

• Wall Sit + Calf Raise

• Glute Bridges with 1-leg tap

Day 10 (41 reps each)

• Squat Hold + Mini Pulses

• Sumo Squats

• Step-Back Squats

Day 11 (43 reps each)

• Goblet Squats

• Side Step Squats

• Wall Sit (hold or 43 pulses)

Day 12 (45 reps each)

• Weighted Sumo Squats

• Curtsy Squats

• Glute Bridge with Band

Day 13 (47 reps each)

• Squat to Side Kick

• Band Walks

• Chair Squat Pulses

Day 14 (49 reps each)

• Goblet Squats (slow down)

• Reverse Lunge to Squat

• Wide Sumo Pulse Hold

Day 15 – Rest

Day 16 (51 reps each)

• Squat + Calf Raise

• Band Side Squats

• Glute Bridges with Hold

Day 17 (53 reps each)

• Banded Curtsy Squats

• Wall Sit Pulses

• Single-Leg Glute Bridge

Day 18 (55 reps each)

• Pulse Squat to Jump (or pulse + stand)

• Step-Up Squats (use stairs or bench)

• Sumo Squats with Pause

Day 19 (57 reps each)

• Squat to Lateral Raise

• Chair Squats with Band

• Glute Bridge Walkouts

Day 20 (59 reps each)

• Weighted Goblet Squats

• Side Squat + Kickback

• Wall Sit + Overhead Hold

🔺 Days 21–30: Power & Endurance (Heavier or Slower)

Day 21 (61 reps each)

• Goblet Squats with Pause

• Resistance Band Side Steps

• Wall Sit (pulses or hold for time)

Day 22 (63 reps each)

• Curtsy Squat + Lateral Raise

• Banded Squat Jumps (or squat + reach)

• Glute Bridge with March

Day 23 (65 reps each)

• Sumo Squats with Upright Row

• Wall Sit with Heel Lift

• Step-Back Squats (weighted optional)

Day 24 (67 reps each)

• Pulse Squat + Stand

• Chair Squat with Arms Raised

• Single Leg Glute Bridge

Day 25 – Rest or light stretch

Day 26 (69 reps each)

• Goblet Squats

• Sumo Squat Pulse Hold

• Banded Squat Walk

Day 27 (71 reps each)

• Squat + Overhead Reach

• Wall Sit Pulses

• Glute Bridge + Band Squeeze

Day 28 (73 reps each)

• Curtsy Squats

• Squat + Calf Raise

• Step-Up Squats

Day 29 (75 reps each)

• Sumo Squat + Kick

• Band Walks

• Wall Sit + Overhead Weight Hold

Day 30 (77 reps each)

🔥 Final Challenge:

• Goblet Squats

• Curtsy Pulses

• Glute Bridge Marches