Your 4-week squat challenge
Strengthen your legs and glutes with these squat variations.
1
3
2
4
Traditional squat
Weighted squat
Bosu squat
Stand with feet shoulder-width
apart and lean your back flat
against a wall or balance an
exercise ball between your
lower back and the wall. Bend
your knees and lower into a
sitting position, keeping your
weight even through your
heels and knees. Squeeze your
glutes as you come back
up to stand.
Stand with feet hip-width
apart and facing forward.
With the weight in your heels,
bend your knees and sit back
as if into a chair. Keep your
back straight as you lower
down, and reach your arms in
front of you to maintain
balance. Press into your heels
and squeeze your glutes as
you stand back up.
In the traditional start
position, hold a weighted
object in your hands with
your arms crossed over your
chest. Bend your knees and
keep the weight close to your
body as you sit into the squat.
Press into your heels and
stand back up.
Place a Bosu ball** on the
floor, soft side down. Stand
on the ball, keeping your feet
facing forward on the outer
edges. Stand tall, then slowly
bend your knees. extend your
arms in front of you to help
maintain balance as you sit
into a squat. Keep your heels
down and squeeze the
muscles in your lower body as
you stand up.
MON
1-3 sets
squats 30-seconds*
1-3 sets
squats 30-seconds
1-3 sets
squats 30-seconds
1-3 sets
squats 30-seconds
TUE
1-3 sets
squats 30-seconds
1-3 sets
squats 30-seconds
1-3 sets
squats 30-seconds
1-3 sets
squats 30-seconds
WED
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
THU
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
2-4 sets
squats 45-seconds
FRI
Rest day
Rest day
Rest day
Rest day
SAT
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
SUN
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
3-5 sets
squats 60-seconds
WEEK
Modified squat
* “Squats 30 seconds” means do as many squats as you can in that amount of time. Be sure to warm up before and stretch after each workout. **If you don’t have access to a Bosu ball, you can
repeat the weighted squat using a heavier object. As always, check with your doctor before starting any new workout routine. If week 1 is too easy, skip to week 2. That said, if you feel you’re not
ready to move on, repeat a day or a week.