100 squats a day challenge for complete beginners

If you don’t squat regularly, then you’re not going to be able to go straight into a 100 squats a day challenge.  You’ll need to build up to doing 100 squats every day.  This challenge goes from 10 squats to 100 in 30 days. Challenge yourself a little more each day to work up to being able to do 100 squats.  Then, if you want to, you’ll be ready to do 100 squats every day.

work your butt

The printable for this challenge is designed to be used as stickers.  If you don’t want to make stickers though, you can just print it off onto an ordinary sheet of paper.

To use as stickers, print onto a full sheet shipping label and then cut the stickers out with craft scissors or a craft knife. If you have a cutting machine, then there’s also a blackout PNG for easy tracing.

Glute workout board 1

How to squat

Before you start the challenge each day, do a few warm up squats.  For these, only go halfway down.  Once your muscles and joints are used to the movement, you can go down into the full squat.  Please also read these general guidelines on exercise safety.

How to squat

  • Have your feet a little more than hip distance apart, parallel or slightly turned out.
  • Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor and then come up again.
  • Straighten up gently, don’t jerk your knees backwards.
  • Avoid arching your back or rounding your shoulders.
  • Keep your neck in line with your spine.

Glute workout board 1

The 100 squats 30 day challenge

This is the number of squats for each day of the challenge

100 squat 30 day challenge30112121

Sign up for My Fitness Planner updates and get a free printable download of this workout e-mailed to you:

After you sign up, you’ll get 2 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download

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