Now that you have completed the pushup challenge, the next step is the lower body. This means its time to do some squats. To some, the word squat brings the image of a giant body builder holding a few hundred pounds of weights on their shoulders as every vein in their body busts out of their head and the set a new world record. Our goal is not to be that guy, but rather to simply increase our overall fitness and tone our legs and thighs.

Body Weight

I am a huge fan of body weight exercises. For most people, their goal is not to build large amounts of muscle. They simply want to get into good shape and slim down. These simple exercises will help you do that. Later on I will discuss how to modify these exercises to start building muscle.

Week 1

Day One (60 Second Breaks): 5 Squats, 6 Squats, 7 Squats, 6 Squats, Max Squats

Day Two (90 Second Breaks): 6 Squats, 8 Squats, 9 Squats, 8 Squats, Max Squats

Day Three (120 Second Breaks):  8 Squats, 10 Squats, 12 Squats, 10 Squats, Max Squats

Week 2

Day One (60 Second Breaks): 10 Squats, 12 Squats, 15 Squats, 12 Squats, Max Squats

Day Two (90 Second Breaks): 12 Squats, 15 Squats, 16 Squats, 14 Squats, Max Squats

Day Three (120 Second Breaks):  15 Squats, 17 Squats, 20 Squats, 16 Squats, Max Squats

Week 3

Day One (60 Second Breaks): 15 Squats, 17 Squats, 20 Squats, 17 Squats, Max Squats

Day Two (90 Second Breaks): 20 Squats, 22 Squats, 24 Squats, 24 Squats, Max Squats

Day Three (120 Second Breaks):  25 Squats, 27 Squats, 30 Squats, 28 Squats, Max Squats

Week 4

Day One (60 Second Breaks): 30 Squats, 32 Squats, 35 Squats, 34 Squats, Max Squats

Day Two (90 Second Breaks): 34 Squats, 36 Squats, 38 Squats, 36 Squats, Max Squats

Day Three (120 Second Breaks):  35 Squats, 37 Squats, 40 Squats, 38 Squats, Max Squats

Week 5

Day One (60 Second Breaks): 38 Squats, 40 Squats, 43 Squats, 41 Squats, Max Squats

Day Two (90 Second Breaks): 40 Squats, 43 Squats, 46 Squats, 45 Squats, Max Squats

Day Three (120 Second Breaks):  45 Squats, 48 Squats, 50 Squats, 49 Squats, Max Squats

Week 6

Day One (60 Second Breaks): 50 Squats, 53 Squats, 57 Squats, 55 Squats, Max Squats

Day Two (90 Second Breaks): 55 Squats, 58 Squats, 60 Squats, 58 Squats, Max Squats

Day Three (120 Second Breaks):  58 Squats, 61 Squats, 64 Squats, 62 Squats, Max Squats

Form

Ensure that when you are doing Squats:

You knees go to a 90 degree bend.

Your back is straight.

Your butt is down.

You are bending your knees over your feet.

You are drinking plenty of water.

Take the Challenge

Already tone the upper body? Start the squat challenge now and tone the lower half as well. Be sure to tell us how you are doing!