It’s time to really set yourself up for success you can measure. Are you up for the challenge? Our challenges take you from your first bodyweight squat all the way to the highly impressive jump squat. Each challenge follows a series of progressions that will help you get a toned butt and thighs, which is really what we all need after the holiday season, right?


Each day there’s a target number of reps that you should aim to reach in as few sets as possible, but remember, it doesn’t matter if you do them all in one go or break them up throughout the day—you’ll still get the same results!


Each seven-day period will involve a different squat variation—basically, that means you’ll be doing a slightly different squat each week. Are you ready? Here’s the exercise for the first seven days:


Week #1: Standard Squat

  • Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.
  • Brace your abs, push your hips back and bend your knees—lowering your body into a squat.
  • Pause at the bottom, then push back up to the starting position.


Squat 1Squat 2Squat 3


Week #1

Rep Count

Day 1  20 Reps
Day 2  30 Reps
Day 3  Rest
Day 4  20 Reps
Day 5  30 Reps
Day 6  40 Reps
Day 7  Rest