30 Day Squat and Plank Challenge

Who’s up for a challenge!? It’s been awhile since we’ve done one. This challenge is focused on getting our legs, butt, and core nice and strong. A solid base can do wonders to your health, well-being, and fitness!

Challenge moves

For this 30 day challenge, we’ll be rotating between bodyweight squats and plank holds. Why? Both moves are very popular in fitness programs. This is a great chance to improve your form and increase your confidence when doing both of these moves. Not only that, both moves are incredible for building strong legs and a strong core. Having strong legs and a strong core are beneficial to moving about your everyday life with ease. The best part about this challenge?! It can be incorporated into your current fitness routine, and you can break up the reps throughout the day! Woot woot!

Not sure how to do a squat or a plank? Here’s a link to a video demo of how to do a squat and how to do a plank. And if you aren’t following EffiFit on Instagram, you’re gonna want to do that too. Every week, I post a new exercise demo to help you feel confident doing each move.

How to start this fitness challenge

Every other day you will do squats or a plank hold. The squats increase by 5 each time you do them, and the plank hold increases after 2 times of doing plank holds. This is by design as I want you to have quality form with each rep. Plank holds are challenging, so there’s less of a rush to move through them to get to the longest hold possible. Take your time as you’re doing these moves. Focus on quality movement, and rest as needed. With rotating each day between the moves, this gives your exercised body parts rests so as to limit overuse and injury by doing the same moves over and over each time and increasing reps. I’m looking out for your best fitness interests! 😊

Day 1	20 squats	Day 16	35 second plank hold
Day 2	20 second plank hold	Day 17	60 squats
Day 3	25 squats	Day 18	40 second plank hold
Day 4	20 second plank hold	Day 19	65 squats
Day 5	30 squats	Day 20	40 second plank hold
Day 6	25 second plank hold	Day 21	70 squats
Day 7	35 squats	Day 22	45 second plank hold
Day 8	25 second plank hold	Day 23	75 squats
Day 9	40 squats	Day 24	45 second plank hold
Day 10	30 second plank hold	Day 25	80 squats
Day 11	45 squats	Day 26	50 second plank hold
Day 12	30 second plank hold	Day 27	85 squats
Day 13	50 squats	Day 28	50 second plank hold
Day 14	35 second plank hold	Day 29	90 squats
Day 15	55 squats	Day 30	55 second plank hold

Your legs will probably feel like jello after day 29! If you have any questions, reach out or leave them in the comments. I’m excited to provide you with a chance to challenge yourself and build a stronger fitness foundation.