100 Squats A Day

Gym | Challenge | Intermediate: 30 Days

The 100 Squats A Day workout is an intermediate level challenge designed to build lower body strength and endurance. By incorporating the sit squat exercise into your daily routine, you will target the quadriceps, hamstrings, glutes, and core muscles. This workout is perfect for individuals looking to improve their overall lower body strength and endurance. Consistency and proper form are key to getting the most out of this 30-day challenge.

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Workout PreviewExercises

  • Day 1

    Sit squats are an effective workout for targeting the quadriceps, hamstrings, and glutes. To perform a sit squat, start by sitting on the edge of a chair or bench with your feet flat on the floor. Then, stand up straight without using your hands for support, and slowly sit back down. Ensure that your knees do not go past your toes during the movement to avoid unnecessary strain. This exercise helps to build lower body strength and stability, making it ideal for individuals looking to tone their legs and glutes. Performing 3 sets of 20 reps with a brief rest in between each set can help to improve muscular endurance and overall lower body strength. Remember to maintain proper form throughout each rep to maximize the benefits of this exercise.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat

  • Day 2

    The Sit Squat workout is excellent for building lower body strength. With 3 sets of 20 reps, this exercise targets your quadriceps, hamstrings, and glutes, helping to sculpt and tone your legs. To perform the sit squat, start by sitting on a bench or chair, then stand up and sit back down without fully resting while keeping your chest up and back straight. Focus on controlling your movement and engaging your leg muscles throughout the exercise. For a challenge, hold weights while performing the sit squats to increase resistance and intensify the workout. Remember to breathe regularly and maintain proper form to prevent stress on your knees and lower back.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat

  • Day 3

    Get ready to power up your lower body with sit squats! This effective exercise targets your glutes, quads, and hamstrings, helping you build strength and endurance. To perform a sit squat, start by sitting back into a chair or bench, then stand back up. Make sure to engage your core and keep your chest up throughout the movement. By incorporating 3 sets of 20 reps into your workout routine, you'll be on your way to sculpting strong and toned legs. To maximize the benefits, focus on maintaining proper form and control throughout each repetition.

    #Exercise / Sets
    1Sit Squat3 sets • 20 reps
    Sit Squat
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