DAILY Squat Challenge | 12 Variations. 120 Reps. Leg Gains GUARANTEED!
Think you’ve got what it takes to conquer this 120 rep squat challenge? Each round ratchets up the intensity while keeping your legs guessing. You’ll start with a few goblet squats to fire up those quads, mix in some squat variations to challenge your balance and power, then brace yourself for epic wall sit holds that will light your legs on fire. It’s a short leg workout designed to push you far beyond your comfort zone.
Complete this squat challenge weekly at a minimum, increasing the weight (progressive overload) you use each time to get you stronger! You can do this. Hit play and let's get to work!
Scroll down for workout details.
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WORKOUT DETAILS
⏱️ Duration: 15 minutes
🏋️ Equipment: a dumbbell (I'm using 50 lbs) and a workout mat (optional)
⏱️ Squat Variations: 30 sec work / 20 sec rest // Complete 10 squats within the 30 seconds then rest when finished
⏱️ Wall Sit: 60 sec work / 30 sec rest
Exercises for this 15 minute squat challenge workout
00:00 Get Ready
30 sec work / 20 sec rest
00:25 Goblet Squat - 10 reps
01:15 Goblet Sumo Squat - 10 reps
02:05 Goblet Close Squat - 10 reps
60 sec work / 30 sec rest
02:55 Wall Sit
30 sec work / 20 sec rest
04:25 Goblet Pop Squat - 10 reps
05:15 Split Squat R - 10 reps
06:05 Split Squat L - 10 reps
60 sec work / 30 sec rest
06:55 Wall Sit
30 sec work / 20 sec rest
08:25 Goblet Side to Side Squat - 10 reps
09:15 Goblet Staggered Squat R - 10 reps
10:05 Goblet Staggered Squat L - 10 reps
60 sec work / 30 sec rest
10:55 Wall Sit
30 sec work / 20 sec rest
12:25 Goblet 1 1/2 Squat - 10 reps
13:15 Dumbbell Low Hold Squat - 10 reps
14:05 Goblet Squat - 10 reps
60 sec work / finished
14:55 Wall Sit
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!