Instructions: For extra credit, complete all reps in one go. For more challenging variations you can split the total reps into manageable sets and/or hold on to something. It's also OK to modify squat variations if you can't do them as illustrated.

The Squat Hero Challenge turns your quads into mighty engines with an incrementally progressive, thirty-day exercise plan. We need strong quads to walk, run and jump better and tire less, plus as the body's single largest muscle they represent a huge chunk of the hormonal activities routinely associated with muscle mass in the body. What you will notice most however is the fact the you feel lighter on your feet, have more energy and are in greater control of your body.