Squat Programs: 30 days, 200 reps and 10 workouts

Classic squats with their own weight and minimal weights are a popular exercise for working out the hips and buttocks. If you want to improve the shape of the lower body, but do not want to visit the fitness room, we offer home training programs based on simple squats!

Squat Programs: 30 days, 200 reps and 10 workouts

Why do 100 squats daily?

It is believed that for muscle growth it is necessary to perform strength exercises with heavy shells. But most lovers of a healthy lifestyle do not need volumetric muscles. Their goal is a toned, slim body with minimal body fat. Such athletes are advised to do 100 squats per day .

Beginners should exercise with their own body weight.

Consider the positive effect of such training:

  • Fat Burning . At first glance, it seems that 100 repetitions per day is not enough for weight loss. In fact, after 50-60 squats, the athlete experiences a load like a twenty-minute run at an easy pace, while burning 120-150 kcal.
  • Getting rid of cellulite .

    Flaccid buttocks and hips are one of the main female problems. A complex of squats, performed every day, improves blood circulation in the subcutaneous layer, which helps to cope with cellulite.

  • Correction of the shape of the hips and buttocks . Of course, it will not work to increase muscle volumes in the lower body. But due to regular training, the athlete enhances blood circulation, which helps to keep the legs and buttocks in good shape.

  • Posture correction . The technique of classic squats involves maintaining a flat back with a slight deflection in the lower back. Due to this, the muscles and tissues around the spine are strengthened. As a result, the stoop disappears and a beautiful gait appears.
  • Increased Stamina .

    During daily training, not only muscles are strengthened, but also ligaments and tendons. This allows for more productive cardio workouts, which improves weight loss results.

All the positive aspects are noticeable only with regular classes. You can not miss workouts. Even if you feel fatigue or muscle strength, you still need to do 100 squats.

So the athlete maintains muscle tone, maintains metabolic processes at a high level and forms a habit of daily physical activity.

Training with your own body weight does not increase strength characteristics, but many girls noticed that after 15-17 days of regular squats they feel better and they can do more reps. In this case, it is recommended to add weights to the training plan. Lightweight dumbbells from 2 to 5 kg or a special weighting belt are suitable for this.

What squats do?

Novice athletes are faced with the problem of selecting exercises from the many options for performing squats.

We recommend starting with the classic ones - legs shoulder width apart, back straight, the pelvis lowers to a right angle at the knees or just below . This technique allows you to use the quadriceps and buttocks - muscle groups responsible for the formation of beautiful legs.

To fully work out the bottom of the body, you should combine different types of squats. For example, in girls, the problem of flabbiness of the inner thighs is very common. An effective exercise in this case will be squeezing plie - the feet are very wide, the socks are turned outward, the pelvis drops to the right angle at the knees.

The element allows you to work out the adductors of the thigh.

There are also squats for the buttocks - curtsy. Briefly about the technique: the athlete takes a wide step back and puts the sock on the floor; the foot of the allotted limb should be behind the line of the supporting leg; smooth squats are performed from this position. The element accentuates the gluteus muscles. To enhance the effect, we recommend using light dumbbells or weights.

Squat technique and mistakes

Beginners believe that exercises without power shells are undemanding to the quality of performance. This is not true. If you do not pay attention to errors, you can negate the benefit of the element and harm the body.

Let’s analyze the technique of classic squats:

  1. We become even.
  2. Bring the feet to the width of the shoulders, socks slightly deployed to the sides.

  3. Inhale and gently lower the pelvis to the right angle in the knee joints.
  4. At the same time, we bend our arms and bring our palms together at chest level.
  5. Exhale and rise to the starting position.

At first glance, the technique is simple. But you should take into account the nuances that affect the effectiveness of the exercise:

  • Keep your head straight.

    When lowering the chin, involuntary rounding of the upper back occurs.

  • Do not “throw” the case down, sit down smoothly. The exclusion of the negative phase of the squat reduces its overall effectiveness.
  • Do not lean too forward. The basis of the movement should be the abduction of the pelvic section back and bending of the legs.

  • We keep the center of gravity in the middle of the feet. When shifted to the socks, a dangerous load on the knees increases.

When doing squats, keep the lower back deflection. The position of the back is very important. If you "round" the spine, the effect of stretching the gluteal muscles is lost, and the load is shifted to the front of the thigh.

Keep track of your back position throughout the approach.

Monthly training plan for girls

The program of squats for 30 days is designed for a comprehensive study of the lower body. The plan includes 3 exercises to qualitatively train the muscles of the hips and buttocks. Due to the fact that the complex simultaneously uses large muscles, the calorie consumption increases, and this positively affects weight loss.

Squat Table:

Day Classic Squats Plie Reverence Total
1 14 15 15 44
2 16 16 16 48
3 18 17 17 52
4 20 18 18 56
5 22 19 19 60
6 24 20 20 64
7 26 21 21 68
8 28 22 22 72
9 30 23 23 76
10 32 24 24 80
11 34 25 25 84
12 36 26 26 88
13 38 27 27 92
14 40 28 28 96
15 42 29 29 100
16 44 30 30 104
17 46 31 31 108
18 48 32 32 112
19 50 33 33 116
20 52 34 34 120
21 54 35 35 124
22 56 36 36 128
23 58 37 37 132
24 60 38 38 136
25 62 39 39 140
26 64 40 40 144
27 66 41 41 148
28 68 42 42 152
29 70 43 43 156
30 72 44 44 160

Rest between exercises - 45-60 seconds.

Try to reduce breathing room. Practice at an average pace.

Make sure that the lowering of the body is equal in time to the rise. The plan is suitable for those who find the “100 reps per day” scheme difficult.

The 200 Squats program

It is hard for beginners to train without restorative breaks.

With this regimen, they experience constant fatigue and muscle pain.From daily physical exertion appears lethargy, often there is a bad mood and a decrease in motivation.

The listed symptoms indicate the development of overtraining. This condition leads to a halt in progress in sports.

To avoid the adverse effects of daily training, you need to build a program so that a window appears between classes - at least 24 hours.

During this period, the body will repair damaged muscle fibers and burn subcutaneous fat.

The plan below is for 3 workouts per week. In a month, the athlete will be able to complete 200 squats per session.

Week No. 1

Day Set 1 Set 2 Set 3 Set 4 Set 5 Total
Monday 13 6 9 9 13 50
Environment 13 16 13 16 16 74
Friday 15 20 13 13 18 79

Week # 2

Day Set 1 Set 2 Set 3 Set 4 Set 5 Total
Monday 19 19 13 13 20 84
Wednesday 19 19 16 16 23 93
Friday 22 23 19 19 27 110

Week No.


Day Set 1 Set 2 Set 3 Set 4 Set 5 Total
Monday 24 24 24 24 24 120
Wednes 27 34 21 21 34 137
Friday 30 30 30 30 30 150

Week No. 4

Day Set 1 Set 2 Set 3 Set 4 Set 5 Total
Monday 29 34 29 38 40 170
Wednesday 34 34 32 40 45 185
Friday 40 40 40 40 40 200

Pauses between sets - 50-60 seconds. By the fourth week, respite should be gradually reduced to a minimum. The main exercise is classic squats with their own weight.

After a month of regular classes, we recommend adding weights - dumbbells from 2 to 4 kg - and repeat the program.

Men's training plan

One of the goals that men set for themselves when playing sports is to improve strength indicators. This can be achieved without using heavy barbells and dumbbells. We offer a program designed to increase stamina and leg strength.

The squat pattern is designed for a month, but classes are not daily. Between workouts you need to rest for two days.

This gap is used to restore muscle.

  • Workout 1 - "squats" in the shoulderstand (3x50). The exercise is designed to prepare the beginner's muscles for exertion. Lie back on the floor. Pull your knees sharply to your chest, then immediately push your legs upright, taking the pose of "birch".

    Support your back with your hands. Inhale and lower your knees to your forehead. Straighten your legs as you exhale. Drive evenly without jerking.

  • Training 2 - exercise "folding knife" (3x40).

    Stand half a meter from the chair (the height of the item is 50-60 cm). Without bending your legs, bend over and place your palms on the seat. A right angle should form between the hips and the body. Spread the feet shoulder width apart. Partially transfer body weight to your hands.

    Sit as you inhale to the end; as you exhale, rise. Do not tear your hand away from the chair.

  • Training 3 - squats with support (3x30). The exercise is similar to a “folding knife”, but due to the high support, the body weight remains almost completely on the legs. Pick up a stable piece of furniture with a height of 100-110 cm.

    Stand facing it and put it on the surface of the hand. Take a deep seat while breathing in; while exhaling, sit up. Avoid transferring the center of gravity to the toes or heels, push off the entire surface of the feet.

  • Workout 4 - incomplete squats (2x50). Straighten, cross your forearms and press your palms to the opposite deltas.

    Spread your feet shoulder width apart. Keeping your back straight, inhale and lower yourself to a right angle at the knees. Exhaling, slowly rise. When moving, avoid rounding the spine. Do not lower your chin, look in front of you.

  • Workout 5 - full squats (2x30). Spread your chest, spread your feet shoulder width apart. Turn the socks slightly to the sides. With a deep breath, lower yourself into the squat to the end. At the same time, straighten your arms in front of you.

    Exhaling, slowly rise to an upright position. To correctly understand the technique, imagine sitting on a chair. That is, you do not need to lean forward strongly, just take your pelvis back and bend your legs.

  • Training 6 - narrow squats (2x30). Exercise allows you to shift the emphasis on the development of quadriceps.

    Standing level, bring the heels together. Turn the socks slightly apart. Stretch your arms forward. Inhale and gently lower yourself into a deep squat. Exhaling, straighten your legs and return to the starting position.

    When doing this, make sure that your back does not "round off."

  • Training 7 - uneven squats (2x20). Exercise allows you to individually high-quality load legs. Stand half a meter away from the ball (football, volleyball, basketball). Raise one leg and press the heel against the shell.

    Stretch your arms in front of you. While inhaling, sit down gently, slightly rolling the ball forward, while exhaling, rise. Do 20 reps, then switch sides.

  • Workout 8 - incomplete squats on one leg (2x20). Stand up straight, arms stretch forward.

    Lift one leg in front of you so that your heel is 50-60 cm from the floor. While holding the limb in weight, with a breath, sit on the supporting leg to a right angle in the knee. Exhale and rise. After 20 repetitions, switch sides.

  • Training 9 - squats on one leg with emphasis on the ball (2x20).

    Put the ball next to your right foot. Extend your left arm and raise your left leg in front of you 50-60 cm from the floor. Lower your right hand along the body. Inhale and sit down completely. At the bottom point, press your palm against the ball.

    Exhale, push off from the projectile and rise. Do 20 reps and switch sides.

  • Training 10 - squats on one leg (2x50). If you faithfully completed the previous 9 lessons, then you should not have problems with this exercise. Stand and raise one leg in front of you.

    Stretch your arms forward. Sit in full while breathing in, while breathing out, rise. When moving, try not to bend the raised limb. Do 50 reps and switch sides.

Do all exercises at a slow pace.

Rest between approaches - well-being.

The training plan should be carried out in a strictly defined order. This is necessary to gradually bring the athlete to the tenth, the most difficult strength training. If you change the order of exercises, the effect of the program will decrease .

About the benefits of comprehensive training

Women, playing sports, want to lose weight and find a slim figure.

Men tend to become stronger, more resilient and more muscular.

No matter what goal the athlete pursues, he will be able to achieve a positive effect only if he exercises in a comprehensive manner. This means that in one session you need to perform from 5 to 8 exercises, preferably for different muscle groups.

This fact is explained by the fact that when several large muscles are involved, energy consumption increases and the release of growth hormones increases. This helps women quickly get rid of hated subcutaneous fat, men - increase strength and build muscle.

Therefore, effective training programs include not single elements, but sets of exercises.



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