Day 1
Session 1- Air squat1 × 15
30-Day Squat Challenge
Twelve bodyweight squat movements build in pairs over thirty days, ending with two rounds of the full list.
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Every workout, as Catalyst would give it to you.
Day 2
Session 2- Kickback squat1 × 20/side per side
Day 3
Session 3- Air squat1 × 15
- Kickback squat1 × 15/side per side
Day 4
Session 4- Air squat1 × 20
- Kickback squat1 × 20/side per side
Day 6
Session 5- Bodyweight sumo squat1 × 15
Day 7
Session 6- Reaching sumo squat1 × 20
Where it takes you
Each activity’s target, workout by workout.
There is no changing weight or timed target to chart from these workouts.
What it trains
Working sets in the first week for each muscle, counted once for each muscle an exercise trains.
| Muscle | Main mover | Helping |
|---|---|---|
| Gluteals | 3 | 0 |
| Quadriceps | 3 | 0 |
| Adductors | 0 | 3 |
| Spinal erectors | 0 | 3 |
The schedule
6 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 | Session 6 |
|---|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 6 | Day 7 |
| 2 | Day 8 | Day 9 | Day 11 | Day 12 | Day 13 | Day 14 |
| 3 | Day 16 | Day 17 | Day 18 | Day 19 | Day 21 | |
| 4 | Day 22 | Day 23 | Day 24 | Day 26 | Day 27 | Day 28 |
| 5 | Day 29 | Day 30 |
How it works
The program’s own rules, as Catalyst runs them.
Follow days 1–30, resting on days 5, 10, 15, 20 and 25. Do the movements in order; on day 30, go through them twice. For kickback, oblique, toe-tap, pistol, curtsy and split squats, give each side the full repetition count. Move with control through a range you can manage with good form. There is no set rest between movements or planned progression. If you miss a day, move it to a new date.
What you need
No equipment needed.
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Run 30-Day Squat Challenge in Catalyst
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