Squat Away May: A 30-Day Squat Challenge {monthly workout calendar}

It’s time to squat away May! This month, our monthly workout calendar is taking a bit of a different form… as in a 30-Day Squat Challenge! Oh, stop your groaning! You will thank us when your showing off your ass and thighs in a bathing suit next month!

The month will vary intensity on each day, and some days will be much harder than others. Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement your current fitness routine.

Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets. Think the challenge is too easy? Add in weights or a kettlebell! This workout is for YOU. Challenge yourself, but not to the point of injury.

Fitbit Product Family

What is the proper form for squats? This video will demonstrate!

The hashtag we will be using as we tweet, Facebook, and pin how many squats we do? #sisterhoodsquats

Don’t forget to take some before and after photos so you can see your progress at the end of the month.

Join us in our weight loss challenge! Lose weight, do good. A bunch of awesomeness that you don’t want to miss!



In addition to this workout challenge, why not join us in running or walking the Foxy 5K/10K/Mile Virtual Race?

Find other free monthly workout calendars here.

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  • TheresainWV

    I looked, but couldn’t find a link for the proper form for a squat. Could you give me some direction, please?

  • Schnika Pender

    Is there a Google Calendar for the monthly workouts that I could subscribe to?

  • http://www.facebook.com/lawaynap LaWayna Pike

    thank you for the challanges they have been great I usally make it about 15 days in so we will see how far I can go

  • Lisagirl1789

    Is it bad if I’m doing March, April, and May all in the same month because I’m trying to lose 15-20 pounds before July 12th

  • Chloe

    Hey does anyone know how many squats to do after completing the challenge to maintain the results?

  • Daniella Sutton

    I am on day 8 and I LOVE IT!!!!!

  • Jaime

    what else do we have to do other than the squats???

  • Kristen

    Thank you so much for this! My husband and two teens are doing it with me and loving how strong our legs feel. Keep up the great work on the monthly fitness challenges!

  • http://www.pogamat.com/ Pogamat Eric

    I’m staring tomorrow.

  • ms.k

    This one is way less then the one i did at day 19 i was at 120 sqauts n day 30 245 squats. Omg i should have started with this one

  • danielle

    Probably a dumb question but what do I do on the days that aren’t listed? Like it has day 1 then day 3 so what do I do on day 2?

    • ❤❤❤

      Day 2 is on there. You have to read across the chart, from left to right, not down it. Day 2 is 50.

  • Jordan Harris

    AH; just finished day 1.

  • Diniece

    Finished the 30 Day Squat Challenge today!!!! The last 4 days, I used a kettlebell with my squats for more difficulty. I have definitely seen a lift and my legs have gained some definition. Form is very important. In the beginning, I had some trouble with that, but once I got the swing of things, it was no turning back. Will continue to maintain at least 60 squats a day post challenge.

    • charo

      Just staring this challenge…on day 4 and wondering if the intention is to do the daily amount in one set or if you break it up. Obv it is harder to do it is one set but will the results vary depending on if you do one set or break it up?

  • Stuff Made By Me

    can also find loads of 30 day challenges here – http://www.30dayfitnesschallenges.com

  • Yella

    Can the squats be broken up in the day or do they have to be all done at once?

    • shrinkingjeans

      I personally break them up during the day, and I think it’s perfectly acceptable :)

      Christy Mensi
      The Sisterhood of the Shrinking Jeans
      Shrinking Kitchen

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

  • lahlah15

    I found one that goes from 50 to 250 as well, so there are options for those who want more!

  • ginger

    Hi. I just finished another 30 day squat challenge, ending with 250. I am 57, and yes, it’s doable. Do you have a follow up or maintenance plan?

  • Donna D

    Do we do them all at one (just starting out) or can we break them up during the day?

    • shrinkingjeans

      You can definitely break them up through out the day, but I would try to do pretty big chunks at a time! The point it to challenge yourself ;) Christy Mensi
      The Sisterhood of the Shrinking Jeans
      Shrinking Kitchen

      Check out our newest addition, the Shrinking Kitchen.
      Eat. Shrink. Drink.

  • meredith

    Do you just do one set of each rep per day?

  • Simone Naidoo

    I just finished day 30 ! I’m so excited i found you guys! I’ve never been very interested in fitness but I loved this and the results!!!

  • Keisha Davidson

    Ok im going to give it a try. Pump it up!!

  • tina

    This is not the proper form for squat. My husband and son power lift, and they do it barefoot. You don’t need to squeeze your butt tight to get the toning from the squats. Squatting alone will do it. I will continue this 30 day challenge, but people everywhere are shaking their heads at these videos. Are you guys certified trainers???

  • Rebecca Danehey

    I’m confused. it skips from day 1 to 3. does that mean we do what it is for day 1 on day 2? it thats makes sence.

    • Vanessa

      read across the page, the other days are there

  • Msrealtalk

    Noticing instead of people just doing the challenge all people do is complain just as Nike says JUST DO IT! Less talk more doing sheesh. Get it done!!!!!!!!!! As stated stop breaking up the routine then you won’t have to complain about the results you didn’t get from the work you didn’t put 100% in.

  • Takeelah

    How much weight should you use? Should it be failure at those numbers?

  • Guest

    I’m going to start the challenge today and track my results.

  • Tinab

    how many sets of each rep per day?

  • Soojin JANG

    I started doing squat from May 1 (yesterday), and today I accidently did 75 because I saw “Day 3” as “Day 2.. So what should I do? Should I just do 75(d-3) again or do 50 (d-2)?

  • Alicia Struckman

    I am just starting this challenge today and was wondering if there was any other way to keep track of what I do each day besides writing it down.

  • Leish

    I’m On day 7. I’m finding its good to do half wide squats, half narrow. Mixes it up and you feel the burn in different places. Nice butt, come at me!! :D

  • Kawede Lydia

    What if you skip two days, do you have to start all over again?

    • http://shrinkingjeans.net/ Sisterhood of the Shrinking Je

      No! Not at all! Just catch up by adding extra for a couple of days, pick up where you left off, or skip ahead. Whatever you prefer!

      Christy Mensi
      The Sisterhood of the Shrinking Jeans
      Shrinking Kitchen

      Check out our newest addition, the Shrinking Kitchen . Eat. Shrink. Drink.