By adding three different types of squats to this challenge, it won't just give you good variety, but it will also work and challenge your muscles to grow and become stronger. Here's Neff's workout to get you to 100 squats!
| DAY OF MONTH |
TYPE OF SQUAT AND NUMBER OF SETS |
| Day 1 |
2 sets of 5 Regular Squats
2 sets of 5 Sumo Squats
1 set of 5 Jump Squats |
| Day 2 |
2 sets of 5 Regular Squats
2 sets of 5 Sumo Squats
1 set of 5 Jump Squats |
| Day 3 |
2 sets of 5 Regular Squats
2 sets of 5 Sumo Squats
1 set of 5 Jump Squats |
| Day 4 |
2 sets of 5 Regular Squats
2 sets of 5 Sumo Squats
1 set of 5 Jump Squats |
| Day 5 |
2 sets of 5 Regular Squats
2 sets of 5 Sumo Squats
1 set of 5 Jump Squats |
| Day 6 |
Rest |
| Day 7 |
Rest |
| Day 8 |
Rest |
| Day 9 |
2 sets of 10 Regular Squats
2 sets of 10 Sumo Squats
2 sets of 5 Jump Squats |
| Day 10 |
2 sets of 10 Regular Squats
2 sets of 10 Sumo Squats
2 sets of 5 Jump Squats |
| Day 11 |
2 sets of 10 Regular Squats
2 sets of 10 Sumo Squats
2 sets of 5 Jump Squats |
| Day 12 |
2 sets of 10 Regular Squats
2 sets of 10 Sumo Squats
2 sets of 5 Jump Squats |
| Day 13 |
2 sets of 10 Regular Squats
2 sets of 10 Sumo Squats
2 sets of 5 Jump Squats |
| Day 14 |
Rest |
| Day 15 |
Rest |
| Day 16 |
3 sets of 10 Regular Squats
3 sets of 10 Sumo Squats
3 sets of 5 Jump Squats |
| Day 17 |
3 sets of 10 Regular Squats
3 sets of 10 Sumo Squats
3 sets of 5 Jump Squats |
| Day 18 |
3 sets of 10 Regular Squats
3 sets of 10 Sumo Squats
3 sets of 5 Jump Squats |
| Day 19 |
3 sets of 10 Regular Squats
3 sets of 10 Sumo Squats
3 sets of 5 Jump Squats |
| Day 20 |
3 sets of 10 Regular Squats
3 sets of 10 Sumo Squats
3 sets of 5 Jump Squats |
| Day 21 |
Rest |
| Day 22 |
Rest |
| Day 23 |
4 sets of 10 Regular Squats
4 sets of 10 Sumo Squats
2 sets 10 Jump Squats |
| Day 24 |
4 sets of 10 Regular Squats
4 sets of 10 Sumo Squats
2 sets 10 Jump Squats |
| Day 25 |
4 sets of 10 Regular Squats
4 sets of 10 Sumo Squats
2 sets 10 Jump Squats |
| Day 26 |
4 sets of 10 Regular Squats
4 sets of 10 Sumo Squats
2 sets 10 Jump Squats |
| Day 27 |
4 sets of 10 Regular Squats
4 sets of 10 Sumo Squats
2 sets 10 Jump Squats |
| Day 28 |
Rest |
| Day 29 |
Rest |
| Day 30 |
1 set of 100 reps of any of the above squats (no pausing past 30 seconds between reps) |
If you wish to continue and keep the challenge going, you can either start over and add weight to each type of squat such as dumbbells or a weighted vest, or you can continue to increase the rep and set amounts each week. Also, be sure you get in some good stretches before and after each squat session. Good luck!
