21 DAY SQUAT WORKOUT CHALLENGE
INTRODUCTION TO THE 21 DAY SQUAT CHALLENGE PROGRAM
Welcome to the “21 Day Squat Workout Challenge” from Anywhere Fitness. Looking to gain more power and lower body strength? Want to learn how to build your legs and glutes effectively? Then you’ve come to the right place. Our 3 week program will help you sculpt your lower body and shape up. Included are various squat exercises and full body routines to help strengthen your hips, abs, quadriceps, hamstrings, and calf muscles.
This “3 Week Squat Program” is also designed to make fat loss another primary objective. The challenge has 8 different workouts over the 21 day period. Within each workout, there’s an additional exercise to be completed between each squat routine. This will either be a hi-impact cardio drill or a dynamic strength workout. Together everything will work to keep our heart rate elevated and accelerate the rate in which we burn calories. 8 great workouts to improve our overall fitness level.
There is a beginner and intermediate program for this challenge. Beginners will perform the exercises with less weight, repetitions and have longer rest times. To be precise, beginners will have a rest time of 1 minute 30 seconds and Intermediates 1 Minute between each round.
Like our other challenges, each week will increase in difficulty. The cardio exercises will become more intense and the strength workouts will have added load or repetitions.
DIFFERENT VARIATIONS OF SQUAT EXERCISES TO BE PERFORMED
In the first week, we will start with the easier variations of the squat exercise. The first couple of workouts will focus on the fundamentals of learning and performing a basic squat; building a foundation of strength and proper mechanics. Each workout will start with a dynamic warm up and proceed to a first exercise of “jogging or running on the spot”. This will help us adapt to doing these workouts at the beginning. In the second week, the squat exercises will be a little more dynamic, targeting more muscles in the lower extremities. The cardio and strength exercises will increase in intensity while demanding more work from the upper body to complete each objective.
In Week 2, we’ll start to add the squat exercises from each workout in Week 1.
In Week 3, you’ll perform all the squat routines done in this challenge in a single workout.
Let’s get started.
Equipment Need:
Pair of Large Dumbbells (Check Workouts Below For Details)
Pair of Small Dumbbells (Check Workouts Below For Details)
Small Loop Resistance Band (Moderate - Heavy Resistance)
Where To Train
You’ll need to train at a place that has a 75 metre hill that is slightly inclined.
WORKOUT 1
21 DAY SQUAT CHALLENGE
WEEK 1 DAY 1
AIR SQUATS
We’re going to start our challenge with “Air Squats”. This workout is a great foundation exercise for learning “squat” technique and improving your overall athleticism. It’s one of the easiest versions of the squat to perform. It’s ideal for beginners, anybody suffering from tight muscles, or individuals with a lack of balance. Air squats are a very beneficial exercise for anyone who feels challenged by having limited range of motion.
This is a great place to get started. Practicing this routine will develop your functional ability for taking on harder variations of the squat exercise. Performing this workout with both arms extending forward is what makes this exercise differ from other squat routines. This helps to activate the hips, keep the core engaged, and maintain good posture during performance. Air Squats will allow you to descend lower than the typical squat, going lower than 90 degrees at the hips. This puts a lot of emphasis on targeting muscles in the lower body such as the quads, hamstrings, glutes and calves. A “must do” exercise if having no fitness equipment at home.
HOW TO PERFORM THE AIR SQUAT
Start by standing with your feet slightly wider than shoulder width apart.
Keeping your feet straight and aligned with your knees. Extend both arms forward with the palms of your hands facing downwards. As you begin to squat towards the floor, push backwards with your hips before bending with the knees.
Your lumbar spine should maintain a neutral position by engaging your core at all times. By looking forward, you should be able to demonstrate good upper body posture. Squat beyond 90 degrees so that you’re almost touching the ground.
As you make your way back up, remember to keep looking ahead and have your feet straight and planted at all times. Drive your body weight through your heels back to starting position.
BEGINNER
You will need a pair of Dumbbells (1-3kg) during this session.
JOG ON THE SPOT
“Jog On The Spot” at 30-40% Intensity for 1 Minute.
Perform 15 Air Squats directly after this exercise. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 30 Seconds. Try not to stop while performing this workout and keep your knees above your waist.
Perform 12 Air Squats directly afterwards. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
JUMPING JACKS WITH DUMBBELLS
Perform 12-15 Repetitions of “Jumping Jacks” with Light Dumbbells (1-3kg) in your hands.
Perform 12 Air Squats directly after your last jumping jack. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
INTERMEDIATE
You will need a pair of Dumbbells (2-4kg) during this session.
JOG ON THE SPOT
“Jog On The Spot” at 40-50% Intensity for 1 Minute.
Perform 20 Air Squats directly after this exercise. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 45 Seconds. Try not to stop while performing this workout and keep your knees above your waist.
Perform 15 Air Squats directly afterwards. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
JUMPING JACKS WITH DUMBBELLS
Perform 15-20 Repetitions of “Jumping Jacks” with Light Dumbbells (2-4kg) in your hands.
Perform 15 Air Squats directly after your last jumping jack. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
WORKOUT 2
21 DAY SQUAT CHALLENGE
WEEK 1 DAY 2
DUMBBELL SQUATS
The second version to be added to this challenge is the “Dumbbell Squat”. This is another variation that’s easy to do and can be done by adding weight to increase load and intensity. A great exercise for maximising strength in your lower body and improving your body composition. By adding a heavy dumbbell to our routine, we increase the work rate of our hips, quadriceps, hamstrings, calves, and gluteus maximus. This helps to increase the formation of muscle mass in these areas. During performance, the hamstrings and calves act as stabliser muscles, helping to improve flexibility in the posterior muscles of the lower body. Dumbbell Squats are also very beneficial for developing core strength. The abdominal muscles are forced to work harder while keeping the weight held high during each repetition. This exercise is very easy to include in any program and can be performed by anyone at all levels.
HOW TO PERFORM THE DUMBBELL SQUAT
Stand up straight with your feet shoulder width apart.
Looking straight ahead at all times, hold the single dumbbell high, central, and close to the body just below eye level.
As you squat to the floor, push back with your hips, bend your knees, keep your core engaged and torso upwards.
While descending, use your core and arm strength to keep the dumbbell held high and maintain a neutral spine position.
When ascending, keep the same form while looking forward. Your back and feet should remain straight, and weight held high and central to the body. Drive through your heels to return to the starting position.
BEGINNER
Hold 1 Dumbbell (6-8kg) while performing the Dumbbell Squat exercise.
You will need a pair of Dumbbells (1-3kg) during this session.
RUN ON THE SPOT
“Run On The Spot” at 40-60% Intensity for 45 Seconds. You can keep your knees just below the waistline.
Perform 12 Dumbbell Squats directly after this exercise. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 30 Seconds. Try not to stop while performing this workout and keep your knees above your waist.
Perform 12 Dumbbell Squats directly afterwards. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
JUMPING JACKS WITH DUMBBELLS
Perform 12-15 Repetitions of “Jumping Jacks” with Light Dumbbells (1-3kg) in your hands.
Perform 10 Dumbbell Squats directly after your last jumping jack. Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 30 metre hill at 75% intensity. Slowly jog back down to the start. Repeat 2 more times.
Perform 10 Dumbbell Squats directly afterwards. Finish the workout after the last squat.
INTERMEDIATE
Hold 1 Dumbbell (8-12kg) while performing the Dumbbell Squat exercise.
You will need a pair of Dumbbells (3-4kg) during this session.
RUN ON THE SPOT
“Run On The Spot” at 50-70% Intensity for 1 Minute. You can keep your knees just below the waistline.
Perform 15 Dumbbell Squats directly after this exercise. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 30 Seconds. Try not to stop while performing this workout and keep your knees above your waist.
Perform 15 Dumbbell Squats directly afterwards. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
JUMPING JACKS WITH DUMBBELLS
Perform 12-15 Repetitions of “Jumping Jacks” with Light Dumbbells (3-4kg) in your hands.
Perform 12 Dumbbell Squats directly after your last jumping jack. Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 50 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times.
Perform 12 Dumbbell Squats directly afterwards. Finish the workout after the last squat.
WORKOUT 3
21 DAY SQUAT CHALLENGE
WEEK 1 DAY 3
BANDED SIDE SQUATS
“Banded Side Squats” are a unique and highly beneficial exercise. They engage specific muscles that are not primarily targeted when compared to other squat exercises in this program. This workout puts a lot of demand and emphasis on your gluteus medius and inner and outer thighs. (different quad muscles). Having a strong gluteus medius is particularly important for keeping hip stability and balance. It stabilises the pelvis when walking, running, or performing any movement on one leg (e.g step up). It’s also needed for hip functionality when performing heavy lifts with your lower body (e.g deadlifts). Having strong inner and outer thighs also helps to support the movements of the hips and reduces the risk of injury. These muscles help maintain pelvic stability when we move side to side. All these functional benefits makes side squats an important exercise to add to our program.
HOW TO PERFORM THE BANDED SIDE SQUAT
Start by standing shoulder width apart and bend your knees until your legs are positioned at a 45 degree angle. Tie a resistance band (moderate to heavy resistance) around both legs and just below both knee caps.
Squatting to the left side first, step wide with the left foot and lower your hips to 90 degrees (parallel to the floor). Keeping your feet straight and aligned, step in the same direction with your right foot until standing at shoulder width again.
Perform this same movement for several repetitions before doing it in the opposite direction.
BEGINNER
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 45 Seconds. Try not to stop while performing this workout and keep your knees above your waist. Followed By:
16 Banded Side Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
SKATERS
Perform 16 alternating repetitions of the skater exercise on each leg. 8 Skaters (Left), 8 Skaters (Right) Followed By:
16 Banded Side Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 30 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
16 Banded Side Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the same inclined hill used to perform the sprints, complete 16 Walking Lunges in an uphill direction.
Followed By:
16 Banded Side Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
INTERMEDIATE
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 1 Minute. Try not to stop while performing this workout and keep your knees above your waist. Followed By:
20 Banded Side Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
SKATERS
Perform 20 alternating repetitions of the skater exercise on each leg. 10 Skaters (Left), 10 Skaters (Right) Followed By:
20 Banded Side Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 50 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
20 Banded Side Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the same inclined hill used to perform the sprints, complete 20 Walking Lunges in an uphill direction.
Followed By:
20 Banded Side Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
WORKOUT 4
21 DAY SQUAT CHALLENGE
WEEK 2 DAY 1
CURTSY SQUATS
Much like the banded side squats, the “Curtsy Squat” is another great exercise for activating the glute muscles and targeting the inner and outer quads. It activates all three gluteal muscles (maximus, medius, and mimimus). If looking to build your glutes and get them in great shape, this workout is very beneficial for training the muscle group as a unit. While already mentioning that gluteus medius is responsible for pelvic stability, side movement, and balance, gluteus minimus is particularly important for functions such as hip stabilization and abduction. Overall this makes the curtsy squat an extremely versatile exercise - great for building all the muscles in the lower body while gaining functional strength. A great drill for improving mobility and different hip movements.
HOW TO PERFORM THE CURTSY SQUAT
Begin this workout by standing straight with both feet close together (slightly closer than hip-width apart).
Place both hands on your hip bones. Starting with your right leg, take a large step back and cross it behind your left leg.
As you lower yourself to the floor during this movement, bend your knees and lower yourself until your left leg is positioned at a right angle to the floor (90 degrees).
Keep your upper body straight and core engaged at all times. Your hips and shoulders should always be square.
Coming back to starting position, drive all your weight through the heel of the foot out in front.
Repeat the same movement on the opposite leg as you alternate targeting your glutes on the other side.
BEGINNER
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 45 Seconds. Try not to stop while performing this workout and keep your knees above your waist. Followed By:
16 Curtsy Squats. 8 Squats (Left), 8 Squats (Right). Perform alternating repetitions, example left then right.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 16 alternating repetitions of “Reverse Lunges” on each leg. 8 Lunges (Left), 8 Lunges (Right) Followed By:
16 Curtsy Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 30 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
16 Curtsy Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the same inclined hill used to perform the sprints, complete 16 Walking Lunges going in an uphill direction. Followed By:
16 Curtsy Squats. 8 Squats (Left), 8 Squats (Right).
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Finish the workout by completing 15 Air Squats.
(See Workout 1 For Details)
INTERMEDIATE
HIGH KNEES
Run on the spot with the “High Knees Exercise” for 1 Minute. Try not to stop while performing this workout and keep your knees above your waist. Followed By:
20 Curtsy Squats. 10 Squats (Left), 10 Squats (Right). Perform alternating repetitions, example left then right.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 16 alternating repetitions of “Reverse Lunges” on each leg. 8 Lunges (Left), 8 Lunges (Right) Followed By:
20 Curtsy Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL SPRINTS
Sprint up a 50 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
20 Curtsy Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the same inclined hill used to perform the sprints, complete 20 Walking Lunges going in an uphill direction. Followed By:
20 Curtsy Squats. 10 Squats (Left), 10 Squats (Right).
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Finish the workout by completing 20 Air Squats.
(See Workout 1 For Details)
WORKOUT 5
21 DAY SQUAT CHALLENGE
WEEK 2 DAY 2
SQUAT JACKS
While most squats will always target the same muscles, “Squat Jacks” are particularly special for adding that cardio burn to the exercise. This workout will help build strength, speed, and improve your aerobic and anaerobic fitness. Making this drill exceptional for burning a high amount of calories while helping you get fitter. Practicing this exercise frequently will help you perform other high impact cardio routines to your best ability.
HOW TO PERFORM THE SQUAT JACK
Start by standing straight with both feet straight and close together. Bind your hands and keep them clasped by your chest for the duration of the workout.
Jump outwards with both feet at the same time until they’re slightly wider than shoulder-width apart. Bend your knees as you land in a squat position. Keep your torso upright and core engaged.
Drive from both heels to jump inwards back to starting position. Land straight with both feet together.
Repeat for several repetitions.
BEGINNER
Hold 1 Dumbbell (6-8kg) while performing the Dumbbell Squat exercise.
You will need a pair of Dumbbells (1-3kg) during this session.
UPHILL SPRINTS
Sprint up a 50 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
Perform 15 Squat Jacks directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Complete 15 Repetitions of Air Squats. Followed By:
15 Squat Jacks.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
SKATERS
Perform 20 alternating repetitions of the skater exercise on each leg. 10 Skaters (Left), 10 Skaters (Right) Followed By:
12 Squat Jacks.
Rest for 90 Seconds before moving on to the next workout.
JUMPING JACKS WITH DUMBBELLS
Perform 20 Repetitions of “Jumping Jacks” with Light Dumbbells (1-3kg) in your hands.
Perform 12 Squat Jacks directly after your last jumping jack. Rest for 90 Seconds before moving on to the next workout.
UPHILL LUNGES
On the inclined hill, complete 16 Walking Lunges going in an uphill direction while holding a pair of dumbbells (3-8kg). Followed By:
10 Squat Jacks.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
DUMBBELL SQUATS
Finish the workout by completing 15 Dumbbell Squats.
(See Workout 2 For Details)
INTERMEDIATE
Hold 1 Dumbbell (8-12kg) while performing the Dumbbell Squat exercise.
You will need a pair of Dumbbells (3-4kg) during this session.
UPHILL SPRINTS
Sprint up a 50 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 3 more times. Followed By:
Perform 20 Squat Jacks directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Complete 20 Repetitions of Air Squats. Followed By:
20 Squat Jacks.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
SKATERS
Perform 30 alternating repetitions of the skater exercise on each leg. 15 Skaters (Left), 15 Skaters (Right) Followed By:
15 Squat Jacks.
Rest for 60 Seconds before moving on to the next workout.
JUMPING JACKS WITH DUMBBELLS
Perform 30 Repetitions of “Jumping Jacks” with Light Dumbbells (3-4kg) in your hands.
Perform 15 Squat Jacks directly after your last jumping jack. Rest for 60 Seconds before moving on to the next workout.
UPHILL LUNGES
On the inclined hill, complete 20 Walking Lunges going in an uphill direction while holding a pair of dumbbells (8-10kg). Followed By:
12 Squat Jacks.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
DUMBBELL SQUATS
Finish the workout by completing 20 Dumbbell Squats.
(See Workout 2 For Details)
WORKOUT 6
21 DAY SQUAT CHALLENGE
WEEK 2 DAY 3
SQUAT WITH OVERHEAD PRESS
The “Squat With An Overhead Press” is a highly functional exercise as its a full body workout. This movement requires most of your major muscle groups to work together to complete each repetition. This workout strengthens your upper and lower body. As well as strengthening all the muscles from a typical squat exercise, it also builds your back, shoulders and core. Your abdominal muscles play a huge role in keeping form when transferring the weight over head. This exercise is excellent for improving joint mobility, range of motion, and promoting weight loss. The use of many muscle groups helps to burn a significant amount of calories.
HOW TO PERFORM THE SQUAT WITH OVERHEAD PRESS
Stand with both feet straight and planted hip-width apart.
Using your small pair of dumbbells, rest the back part of each weight on both shoulders. Hold each dumbbell with neutral grip facing in the direction you are looking straight ahead.
As you begin to squat, keep the same form while bending the knees, pushing back with your hips, engaging your core, and keeping your torso upright.
As you come up, drive through the heels first (as per usual squat form). As you drive next from the hips, extend your arms fully upwards until completely straight above your head. This should all be done as one movement without stopping midway. This will the completion of one repetition.
Repeat the same movement over several repetitions.
BEGINNER
Use Light Dumbbells (1-3kg) for Squat With Overhead Press
You will need a Single Dumbbell (6-8kg) for this session
UPHILL SPRINTS
Sprint up a 75 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
AIR SQUATS
Complete 15 Repetitions of Air Squats. Followed By:
Perform 12 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 20 alternating repetitions of “Reverse Lunges” on each leg. 10 Lunges (Left), 10 Lunges (Right).
Hold 1 Dumbbell (6-8kg) while performing the exercise. Followed By:
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
BANDED SIDE SQUATS
Perform 20 Repetitions of alternating “Banded Side Squats” while holding a Single Dumbbell (6-8kg) with both palms of your hands.
Perform 12 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the inclined hill, complete 16 Walking Lunges going in an uphill direction while holding a pair of dumbbells (3-8kg). Followed By:
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
DUMBBELL SQUATS
Perform 15 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (6-8kg) with both palms of your hands.
Perform 12 Squats With Overhead Press directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
INTERMEDIATE
Use Light Dumbbells (3-6kg) for Squat With Overhead Press
You will need a Single Dumbbell (8-12kg) for this session
UPHILL SPRINTS
Sprint up a 75 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 3 more times. Followed By:
Perform 20 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
AIR SQUATS
Complete 20 Repetitions of Air Squats. Followed By:
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 20 alternating repetitions of “Reverse Lunges” on each leg. 10 Lunges (Left), 10 Lunges (Right).
Hold 1 Dumbbell (8-12kg) while performing the exercise. Followed By:
Perform 20 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
BANDED SIDE SQUATS
Perform 30 Repetitions of alternating “Banded Side Squats” while holding a Single Dumbbell (8-12kg) with both palms of your hands.
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the inclined hill, complete 20 Walking Lunges going in an uphill direction while holding a pair of dumbbells (8-10kg). Followed By:
Perform 20 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
DUMBBELL SQUATS
Perform 20 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (8-12kg) with both palms of your hands.
Perform 15 Squats With Overhead Press directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
WORKOUT 7
21 DAY SQUAT CHALLENGE
WEEK 3 DAY 1
SQUAT WITH A PUNCH
Why this exercise? Because it's dynamic, fun, and a great aerobic workout! This squat has been added to boost our cardiovascular fitness and burn more fat cells. It also helps you to control your breathing and coordination. This is another squat variation that can be done anytime anywhere without any equipment.
HOW TO PERFORM THE SQUAT WITH A PUNCH
Stand with your feet planted on the floor shoulder-width apart.
Keep both hands held high with your fists slightly clenched in neutral position. Keep both fists tucked just under the chin on each side.
Maintain this form as you lower yourself to the floor, performing your usual squatting technique.
Drive your body weight through your heels to return to your starting position. When standing straight, exhale while extending your left arm first then slightly turn your fist until your palm is facing the floor. Bring your left arm back to its original position and perform the same movement with the right arm. This is one repetition completed.
Repeat the same form for several repetitions.
BEGINNER
You will need a Single Dumbbell (6-8kg) and a Pair Of Dumbbells (3-8kg) for this session.
UPHILL SPRINTS
Sprint up a 75 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 2 more times. Followed By:
Perform 15 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
AIR SQUATS
Complete 15 Repetitions of Air Squats. Followed By:
Perform 12 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 20 alternating repetitions of “Reverse Lunges” on each leg. 10 Lunges (Left), 10 Lunges (Right).
Hold 1 Dumbbell (6-8kg) while performing the exercise. Followed By:
Perform 15 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
BANDED SIDE SQUATS
Perform 20 Repetitions of alternating “Banded Side Squats” while holding a Single Dumbbell (6-8kg) with both palms of your hands.
Perform 12 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the inclined hill, complete 16 Walking Lunges going in an uphill direction while holding a pair of dumbbells (3-8kg). Followed By:
Perform 12 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
DUMBBELL SQUATS
Perform 15 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (6-8kg) with both palms of your hands.
Perform 12 Squats With A Punch directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT JACKS
Finish the workout by completing 15 Squat Jacks.
(See Workout 5 For Details)
INTERMEDIATE
You will need a Pair Of Dumbbells (8-12kg) for this session. Both are used for Walking Lunges.
UPHILL SPRINTS
Sprint up a 75 metre hill at 100% intensity. Slowly jog back down to the start. Repeat 3 more times. Followed By:
Perform 20 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
AIR SQUATS
Complete 20 Repetitions of Air Squats. Followed By:
Perform 15 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
ALTERNATING REVERSE LUNGES
Perform 20 alternating repetitions of “Reverse Lunges” on each leg. 10 Lunges (Left), 10 Lunges (Right).
Hold 1 Dumbbell (8-12kg) while performing the exercise. Followed By:
Perform 20 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
BANDED SIDE SQUATS
Perform 30 Repetitions of alternating “Banded Side Squats” while holding a Single Dumbbell (8-12kg) with both palms of your hands.
Perform 15 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
UPHILL LUNGES
On the inclined hill, complete 20 Walking Lunges going in an uphill direction while holding a pair of dumbbells (8-12kg). Followed By:
Perform 15 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
DUMBBELL SQUATS
Perform 20 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (8-12kg) with both palms of your hands.
Perform 15 Squats With A Punch directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT JACKS
Finish the workout by completing 20 Squat Jacks.
(See Workout 5 For Details)
WORKOUT 8
21 DAY SQUAT CHALLENGE
WEEK 3 DAY 2
WIDE SQUAT
Wide squats allow for more power to be generated from the hips. The wide stance recruits more larger muscles in the posterior chain and is less quad dominant when performing its movement. In other words, wide squats activate the gluteal muscles as a more primary muscle group opposed to secondary. The hips produce a lot of power when being able to move through all three planes of motion. This variation of the squat exercise provides the best option for training the muscle group in all three planes. You will still receive the same level of quad activation from this stance. The wide squat is a great routine for achieving hypertrophy and making muscular gains. This is due to recruiting multiple large muscle groups at the same time, making it a great exercise for burning lots of calories at rest during the recovery phase.
HOW TO PERFORM THE WIDE SQUAT
Stand about half a step wider than shoulder-width apart with each leg. Plant both feet at a 45 degree angle. Maintain this position for the duration of the workout.
Clasp both hands together and keep them just below the chin and close to the body.
While performing the squat, keep the hands held high to keep your torso upright and engage your abdominal muscles.
Lower yourself as far as you can to the floor before driving through your heels to come back to your starting point.
BEGINNER
SQUAT WITH OVERHEAD PRESS
Complete 15 Reps of “Squats with Overhead Press” while using a small Pair of Dumbbells (3-5kg). Followed By:
Perform 1 Sprint up a 75 metre hill directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Complete 15 Repetitions of Air Squats. Followed By:
Performing The “High Knees Exercise” for 30 Seconds.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
WIDE SQUATS
As an option, hold 1 Dumbbell (6-8kg) while performing the exercise to increase intensity.
Complete 15 reps of “Wide Squats”. Followed By:
Performing the “Mountain Climber” exercise for 30 Seconds.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
BANDED SIDE SQUATS
Complete 20 Reps of “Banded Side Squats”. 10 moving right first then 10 moving left. Hold a Single Dumbbell (6-8kg) while performing the exercise.
Perform 20 Reps of Alternating Skaters directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT WITH A PUNCH
On the inclined hill, complete 16 Walking Lunges going in an uphill direction while holding a pair of dumbbells (3-8kg). Followed By:
Perform 10 Burpees directly afterwards.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
DUMBBELL SQUATS
Perform 15 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (6-8kg) with both palms of your hands.
Hold the Plank directly afterwards for as long as you can.
Rest for 90 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT JACKS
Finish the challenge by completing 20 Squat Jacks.
INTERMEDIATE
SQUAT WITH OVERHEAD PRESS
Complete 20 Reps of “Squats with Overhead Press” while using a small Pair of Dumbbells (5-10kg). Followed By:
Perform 2 Sprints up a 75 metre hill directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
AIR SQUATS
Complete 20 Repetitions of Air Squats. Followed By:
Performing The “High Knees Exercise” for 45 Seconds.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
WIDE SQUATS
As an option, hold 1 Dumbbell (8-10kg) while performing the exercise to increase intensity.
Complete 20 reps of “Wide Squats”. Followed By:
Performing the “Mountain Climber” exercise for 45 Seconds.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
BANDED SIDE SQUATS
Complete 30 Reps of “Banded Side Squats”. 15 moving right first then 15 moving left. Hold a Single Dumbbell (8-10kg) while performing the exercise.
Perform 30 Reps of Alternating Skaters directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT WITH A PUNCH
On the inclined hill, complete 20 Walking Lunges going in an uphill direction while holding a pair of dumbbells (8-10kg). Followed By:
Perform 15 Burpees directly afterwards.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
DUMBBELL SQUATS
Perform 20 Repetitions of “Dumbbell Squats” while holding a Single Dumbbell (8-10kg) with both palms of your hands.
Hold the Plank directly afterwards for as long as you can.
Rest for 60 Seconds before moving on to the next workout.
Repeat this Drill x 1
SQUAT JACKS
Finish the challenge by completing 30 Squat Jacks.
TAKE MORE CHALLENGES
30 DAY CARDIO CHALLENGE
FITNESS CHALLENGES IN IRELAND
21 DAY BENCH WORKOUT CHALLENGE
FITNESS PROGRAMS
FULL BODY WORKOUT WITH RESISTANCE BANDS
FULL BODY BATTLE ROPE WORKOUT
5 MINUTE DESK YOGA PROGRAM
Thank you for participating in the 21 Day Squat Workout Challenge. We hope you enjoyed this program and encourage you try more challenges on our website. Alternatively, you can reach out to our team of Dublin Personal Trainers if you wish to start working with a professional.