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 next seven days:


Week #2: Sumo Squat

Floor-stomping, 12,000-calorie meals, and lots of grunting: Why should Sumo wrestlers have all the fun? Here is the step-by-step on perfecting the Sumo Squat!

  • Try this variation of the traditional sumo stance by standing with your legs wide, toes pointed slightly outward.
  • Push your hips back and bend your knees, squatting until your thighs are in line with your knees.
  • Return to standing or pulse at the bottom of the movement.

Sumo Squat 1

Sumo Squat 2

Sumo Squat 3


Week #2

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