Introduction: We have given the brief overview of the challenge and its benefits. This c4 week challenge is suitable for beginners who are not obese. If your body BMI is more than 24 then you may decrease the number of reps and intensity of the workout.
We always encourage warm-ups before any sessions to warm your muscles and blood vessels to avoid injury.
Form Tips: Make sure that your form is good and don’t stiffen your neck. Keep your back at 90 degrees and squat until your hips are parallel to your knees.
Progress Tracker: You can print out the infographics from the below section. You can also download the infographics in PDF format. After every session mark the date and write down the number of completed reps and time taken.
30-Day Workout Plan: For Men who are just starting their fitness journey
Day 1-5:
- Day 1: 20 squats
- Day 2: 25 squats
- Day 3: Rest
- Day 4: 30 squats
- Day 5: 35 squats
Day 6-10:
- Day 6: 40 squats
- Day 7: 45 squats
- Day 8: Rest
- Day 9: 50 squats
- Day 10: 55 squats
Day 11-15:
- Day 11: 60 squats
- Day 12: 65 squats
- Day 13: Rest
- Day 14: 70 squats
- Day 15: 75 squats
Day 16-20:
- Day 16: 80 squats
- Day 17: 85 squats
- Day 18: Rest
- Day 19: 90 squats
- Day 20: 95 squats
Day 21-25:
- Day 21: 105 squats
- Day 22: 110 squats
- Day 23: Rest
- Day 24: 115 squats
- Day 25: 120 squats
Day 26-30:
- Day 26: 125 squats
- Day 27: 130 squats
- Day 28: 135
End of Challenge
Download the PDF
You can also take part in our burpee challenge and 30 day lower body challenge.