February is all about dropping it to the ground, squat style. Below are some video clips showing a full-range, quality air squat as well few modifications for those with mobility, injuries, or physical limitations to squatting.

Proper Air Squat: hip crease below knee (parallel), knees pushed out:

Modified Air Squat to a bench or chair:

First, grab your column in the spreadsheet here.

The goal is to build your endurance over a four-week period and then CRUSH a single day worth of squats. 

*If you’re actively training or lifting, count all squats completed (warmup, air squats, barbell, etc as part of your total – but mandatory rest days for your legs 2/27-28, see why below).

1,000 Squat Challenge

Week 1 (2/2-8): Complete 100 air squats each day (700 total during the week). 

Week 2 (2/9-15): Complete 200 air squats each day (1,400 total)

Week 3 (2/16-22): Complete 300 air squats each day (2,100 total)

Week 4 (2/23 – 26) Broken down below:

  • 2/23 – 350 squats
  • 2/24 – 400 squats
  • 2/25 – 450 squats
  • 2/26 – 500 squats 

2/27-28: Rest & lots of mobility

February 29: GAMEDAY!: Complete 1,000 air squats during the 24 hour period. Split the reps up however you want. If you sleep 8 hours a night, you need to complete 63 squats every hour awake.

*If 1,000 is too large of a number given your health, modify to complete the 500 squat challenge below:

500 Squat Challenge

Week 1 (2/2-8): Complete 75 air squats each day (525 total during the week). 

Week 2 (2/9-15): Complete 150 air squats each day (1,050 total)

Week 3 (2/16-22): Complete 200 air squats each day (1400 total)

Week 4 (2/23 – 26) Broken down below:

  • 2/23 – 225 squats
  • 2/24 – 250 squats
  • 2/25 – 300 squats
  • 2/26 – 300 squats

2/27-28: Rest & lots of mobility

February 29: GAMEDAY!: Complete 500 air squats during the 24 hour period. Split the reps up however you want. If you sleep 8 hours a night, you need to complete 32 squats each hour.

Notes

This is a monster of a challenge on your lower body. Make sure you’re rolling out daily and stretching/mobilizing actively. If you’re working out on top of this schedule, make sure to count all reps during your warmup and mobilization as part of your air squats.

*If your knees hurt, you feel pain (not soreness), scale down and rest.

Track your daily progress in this spreadsheet like we do each month!