One of the best ways to stay motivated is to take on a new fitness challenge. Enter the 300 Air Squats a Day – 30 Day Air Squat Challenge. Even a grizzled veteran can benefit from the strict regimen of a new program. And it’s proven that volume programs can add to strength and muscle endurance gains when done correctly.
This is the type of challenge that’s perfect for people of all skill levels, can be done inside in a small space, and requires no equipment. So there’s no excuse. Here is how it works!
300 Air Squats a Day – 30 Day Air Squat Challenge
Instructions:
This one couldn’t be easier. Do 300 air squats a day for 30 days. Now if you have read any of my other challenges, then you will know that I’m a big fan of taking at least 1 rest day a week. Recovery is when we get stronger. Taking one rest day per week will have you doing 300 air squats a day, 6 days a week, for 5 weeks. Making 30 days and 9,000 total air squats.
Scaling Options:
For this fitness challenge there are a few ways you can complete it to either scale down or scale up the difficulty. We’ll go over those options below.
Do Less than 300 Air Squats – Scaled Down:
The easiest way to scale down this challenge is to lower the total number of air squats you are doing. It’s better for them to use correct form and lower the number, then to use poor form and all 300.
Breaking Up Sets Throughout The Day – Scaled Down:
A second way to scale down the 300 air squats a day fitness challenge is to break up the sets throughout the day. Doing maybe 100 (broken into smaller sets) in the morning, 100 at lunch, and 100 in the evening. Or 150 in the morning and 150 in the evening.
Broken Up Sets – Standard:
The standard way to complete the challenge is to do the 300 air squats in one workout, broken into smaller sets. Like 10 sets of 30 or 6 sets of 50. Ideally you will build larger sets from the start to the end of the 30 days.
Unbroken – Scaled Up:
The ultimate challenge, do 300 unbroken air squats for 300 days. You better believe this will build some monster leg strength and endurance.
How to do an Air Squat With Proper Form
30 Day Check List
Sunday | Monday | Tuesday | Wednsday | Thursday | Friday | Saturday |
300 Air Squats | 300 Air Squats | 300 Air Squats | 300 Air Squats | Rest Day | 300 Air Squats | 300 Air Squats |
300 Air Squats | 300 Air Squats | 300 Air Squats | 300 Air Squats | Rest Day | 300 Air Squats | 300 Air Squats |
300 Air Squats | 300 Air Squats | 300 Air Squats | 300 Air Squats | Rest Day | 300 Air Squats | 300 Air Squats |
300 Air Squats | 300 Air Squats | 300 Air Squats | 300 Air Squats | Rest Day | 300 Air Squats | 300 Air Squats |
300 Air Squats | 300 Air Squats | 300 Air Squats | 300 Air Squats | Rest Day | 300 Air Squats | 300 Air Squats |
Conclusion
This one is tougher than you might think! You can start to knock them out pretty quick. But the faster you go, the sorer you are going to be later. And once you get past being sore, there is still the feeling of drained legs after doing 300 air squats unbroken. It’s a challenge I recommend everyone trying to work up to.
Let me know what you think of the 300 Air Squats a Day – 30 Day Air Squat Challenge in the comments. And check out a few more fitness challenges below!
300 Kettle Bell Swings for 30 Days
100 Push Up Challenge
Beginner Pushup Challenge