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 #4: Jump Squats

While regular squats are great, jump squats offer a new take on the traditional — one that you're definitely going to feel in your quads. Learn how to do them below!

  • Start with your arms shoulder-width apart.
  • Following the same steps as you would for a standard squat, engage your core at the base of the squat then jump explosively upward into the air.

  • Upon landing softly onto your feet, lower your body back down to the squat position to complete one rep.


Squat Jump 1

Squat Jump 2

Squat Jump 3

Week #2

Rep Count

Day 1  15 Reps
Day 2  20 Reps
Day 3  Rest
Day 4  15 Reps
Day 5  20 Reps
Day 6  25 Reps
Day 7  Rest