The 200 Squat Challenge

Squat till you drop

Squats, one of the only exercises which builds and tones muscle, strips off body fat and gets your heart and lungs in tip top shape. There is simply no other movement that has the same impact on your body quite like the full body squat!

This deceptively simple movement will allow you to . . .

  • Create an anabolic environment that will build muscle all over your body
  • Perform real life lifting activities with ease
  • Torch body fat
  • Tone up
  • Improve your mobility and balance
  • Prevent injury through the strengthening of ligaments and connective tissues
  • Tighten and shape your glutes (give you buns of steel)

For this challenge, you’re going to be doing a LOT of squats. That means your entire body will receive huge benefits. At the end of this thirty day challenge you’ll be performing 200 squats in a row, and that is an impressive achievement by anyone’s standards. So, without further ado, let’s go squat!

Proper Squat Technique

Start Position:

Stand up straight with the feet slightly wider than shoulder with apart. Turn the feet outwards ever so slightly (not beyond 30 degrees) as this helps engage the big glute (butt) muscles during the squat. Keep your spine neutral and head facing forwards. Your hand position can be fingers either side of your head on your temples or initially by your sides.

During the Squat:

Initiate the squat from the hips by pushing your butt backwards, but remembering all the time to keep your chest up and tops of your shoulders facing towards the sky/ceiling. At this point your hands can either remain on your temples or be brought forward in front of the body as a counter balance. Squat down so that your legs go beyond 90 degrees* (hamstrings parallel to the floor). Keep the lower back nice and tight with the natural curvature of the spine (do not round the lower or upper back). Your weight should be evenly distributed through the feet, with a little bit more weight in your heels than the front foot. The feet should not be dropping inwards or outwards at the ankle. At the bottom position, the knees shouldn’t go past the toes.

Finish position:

Push up through the heels to return to the start position, pushing your hips forward and squeezing the glutes (butt) at the top of the movement. The finish position should be the same as your start position. If needed adjust your position before continuing with the squats.

Nutrition Souq’s Top Squat Tips:

  • Squat in front of a mirror to keep an eye on your FORM
  • Squat below 90 degrees at the knee for full range of movement
  • Keep the squat under control (do not bounce at the bottom of the squat)
  • Have a small turn out in the feet (helps engage the butt)
  • Keep your weight evenly distributed through your feet
  • Keep you chest up at all times
  • Look forwards and keep a neutral spine
  • Imagine you are sitting down in a chair
  • Keep your hands on your temples or use them as a counter balance
  • ALWAYS keep good FORM

* Squatting beyond 90 degrees ensures a full range of movement and is perfectly safe if done under control. It will ensure full use of the leg muscles*

Check out this video showing perfect squatting form to make sure you’ve got it right

The Challenge Program

  • You’ll be training 3 days per week on alternate days – those rest days in between are critical for recovery and repair.
  • You’ll be doing 5 sets of squats each workout.
  • You’ll be resting exactly 60 seconds between sets (sets 1-4)
  • At the end of week four you’ll be a squatting machine. You should now take a full days rest before doing your 200 rep challenge
  • Perform your 200 rep challenge after a days rest. Get yourself in the zone to smash this number that has been looming over you head for the past month. After all, for the last week of the challenge you’ve actually been doing hundreds of reps. All your doing is compressing that effort into one much smaller set. Remember to mentally break your 200 up into smaller mini sets – 10 x 20 works well
  • Now go for it – get to 100 as quick as you can without sacrificing form (that’s just 5 sets of 20 ). The next 50 will be all about quad strength – which you’ve got in spades. The last 50 is simply about guts and pride – you are so close, there’s no way you’re going to stop now
  • Smash through that 200 barrier – and then do another 50 for good measure – just because you can!

The Routine

  Week One
Set Day 1 Day 2 Day 3
Set One 10 20 30
Set Two 10 20 30
Set Three 10 20 30
Set Four 10 20 30
Set Five 15 30 45


  Week Two
Set Day 1 Day 2 Day 3
Set One 40 50 60
Set Two 40 50 60
Set Three 40 50 60
Set Four 40 50 60
Set Five 60 75 100


  Week Three
Set Day 1 Day 2 Day 3
Set One 70 80 90
Set Two 70 80 90
Set Three 70 80 90
Set Four 70 80 90
Set Five 115 130 145


  Week Four
Set Day 1 Day 2 Day 3
Set One 100 110 120
Set Two 100 110 120
Set Three 100 110 120
Set Four 100 110 120
Set Five 160 175 190





Author: Steve Theunissen
Author Bio: Steve Theunissen is the Nutrition Souq Bodybuilding and Workouts Editor. He is a former gym owner and personal trainer. Steve is the author of 5 hard copy books and dozens of e-books on the subject of fitness, bodybuilding and weight loss.