1
100
squats
2
140
squats
3
160
squats
4
200
squats
5
220
squats
6
240
squats
7
260
squats
8
200
squats
9
280
squats
10
300
squats
11
320
squats
12
200
squats
13
340
squats
14
360
squats
15
380
squats
16
200
squats
17
400
squats
18
420
squats
19
440
squats
20
200
squats
21
460
squats
22
480
squats
23
500
squats
24
200
squats
25
520
squats
26
540
squats
27
560
squats
28
200
squats
29
580
squats
30
600
squats

Squats target the quads which are the single largest muscle group in the body. They, in turn, make a sizeable oxygen demand on the body which helps develop better aerobic fitness. In addition, they help develop core stability and the stability of the knee joint.

You can do all of the required number of squats, each day, in one go. You can choose to do them in short installments in one training session, taking some breaks in between. Or, you can do them in installments throughout the day. The goal, always, is to finish the day with the required number of squats completed.

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