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Home » Programs » Lift Specific Program » Squat Routines » 30 Day Squat Challenge Printable Spreadsheet + PDF

30 Day Squat Challenge Printable Spreadsheet + PDF

Last updated April 18, 2020
Experience level: Beginner

Weeks: 4

Powerlifting meet prep program: No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine can continue to be followed after the challenge is “over.”

Contents

  • 1 Who is the 30 Day Squat Challenge ‘Right’ for?
  • 2 Printable Calendar Spreadsheet + PDF
  • 3 Exercises Used in the Squat Challenge
    • 3.1 Air Squats (aka Bodyweight Squats)
    • 3.2 Kickback Squats (aka Glute Kickbacks)
    • 3.3 Sumo Squats
    • 3.4 Reaching Sumo Squats
    • 3.5 Oblique Squats
    • 3.6 Jump Squats
    • 3.7 Narrow Squats
    • 3.8 Pistol Squats
    • 3.9 Curtsy Squats
    • 3.10 Split Squats
    • 3.11 Isometric Squats
    • 3.12 Pop Squats
    • 3.13 Related Posts

Who is the 30 Day Squat Challenge ‘Right’ for?

The 30 day squat challenge is best suited for beginners who are looking for a relatively easy and fun way to begin building the habit and discipline to exercise, as well as expand their repertoire of squatting exercises.

As it only incorporates bodyweight squats, the 30 day squat challenge is a good idea for those who feel they are not yet ready for dumbbell or barbell squat variations.

For those looking to move beyond this introductory stage, either because you’ve already completed the 30 day challenge (congratulations!) or you’ve already progressed beyond the “first timer” level, I’d recommend checking out the programs available through Strong Curves or Glute Lab.

There are also a variety of squat programs available on Lift Vault that are more geared toward strength training and powerlifting.

Printable Calendar Spreadsheet + PDF

Here you’ll find a printable calendar as a spreadsheet and PDF for the 30 day squat challenge. You can also use the Google Sheet directly on your phone via your phone’s browser or Google Sheets app.

This is an interpretation of the challenge as it originally appeared on Shape and is presented here to help facilitate participation in that challenge.

If you’re printing out the Google Sheet calendar, select Print – > Scale – > Fit to Page in order to have the entire spreadsheet fit on one piece of paper (screenshot example).

Download 30 Day Squat Challenge Calendar PDF (printable)

30 Day Squat Challenge Printable Calendar | LiftVault.com

Exercises Used in the Squat Challenge

Throughout the course of the 30 day challenge, 12 different squat variations will be introduced. First they will appear alone, then the will be combined with other squat variations that have already been learned.

For example: day 1 calls for 15 air squats, day 2 calls for 20 glute kickbacks, and then day 3 calls for 15 air squats and glute kickbacks.

The challenge tends to follow this pattern over the course of the 30 day period.

Here are the different types of squats and how to perform them with correct form.

For more detailed descriptions, please see the original post on Shape.

Air Squats (aka Bodyweight Squats)

How To Improve your AIR SQUAT

Kickback Squats (aka Glute Kickbacks)

KICK BACK SQUAT. DAY 29// BLOGILATES 100 SQUAT CHALLENGE

Sumo Squats

Sumo Squat Tutorial

Reaching Sumo Squats

Oblique Squats

Oblique Squat

Jump Squats

How to Do a Perfect Jump Squat | Thighs Workout

Narrow Squats

How to Do a Narrow Squat | Thighs Workout

Pistol Squats

Pistol Squat Progression Exercises | Alexia Clark

Curtsy Squats

How to do a curtsy squat to tone your glutes, with Megan Roup

Split Squats

How to Do a Split Squat | Sexy Legs Workout

Isometric Squats

How To Do An ISOMETRIC SQUAT | Exercise Demonstration Video and Guide

Pop Squats

Pop Squats | Exercise Guide

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Filed Under: 4 Week Programs, Bodyweight Workout Programs, Programs, Squat Program
Tagged With: 4 Week Workout Plan, 6 Day Workout Plan



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