30 Day Squat and Plank Challenge

with No Comments

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!

Woman doing a squat and a plank

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 120 squats  Day 1635 second plank hold
Day 220 second plank hold  Day 1760 squats
Day 325 squats  Day 1840 second plank hold
Day 420 second plank hold  Day 1965 squats
Day 530 squats  Day 2040 second plank hold
Day 625 second plank hold  Day 2170 squats
Day 735 squats  Day 2245 second plank hold
Day 825 second plank hold  Day 2375 squats
Day 940 squats  Day 2445 second plank hold
Day 1030 second plank hold  Day 2580 squats
Day 1145 squats  Day 2650 second plank hold
Day 1230 second plank hold  Day 2785 squats
Day 1350 squats  Day 2850 second plank hold
Day 1435 second plank hold  Day 2990 squats
Day 1555 squats  Day 3055 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.

Until next time! – Atim


Leave a Reply