Squat Thrusts are another one of those exercises you love to hate, and this challenge is an adaptation of my Squat Thrust Challenge for August (Auhthrust). You can start this challenge at any time; simply download the scoring sheet below.
Challenge yourself with this August Exercise Challenge, a fitness challenge designed to get you moving every day throughout August, with daily progression options. Pick a level or mix and match to suit your needs. Are you up for it? Commit to this August Exercise Challenge and invite a friend to join you.
They are a great way to work the lower limbs, extremely tiring, and a good way to build up your muscular endurance while working the heart and circulatory system.
Squat Thrusts are the exercise of choice for this 28-Day Challenge. Join in and challenge yourself with a new target each day. Use the target guide below and attempt to complete the repetition set each day. You can break down the reps into sets if it makes it more manageable.
Scoring the Challenge
The challenge is split into three levels, for which you can track your progress. You don’t need to stay on one level; you can mix & match, going up or down a level as required. Each level is assigned a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month.
You get either 1,2, or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day, in which case it would be ‘0’.
For example, if you choose the LEVEL 2 target guide and the Regular Squat Thrust, you will earn two points for the targets achieved and two points for the exercise variation, for a total of four points for the day.
Download the Scoring Sheet
28 Day Squat Thrust Challenge Scoring Sheet 76 KB 56 downloads
Scoring Sheet to be used with the 28 Day Squat Thrust Challenge Download the scoring…Challenge Design
This challenge is a progressive, shallow pyramid programme that will gently increase the number of Squat Thrusts each day, with decreases and increases forming a shallow pyramid, helping you to achieve more reps each day progressively.
28 Day Squat Thrust Challenge Targets
| Day | level 1 | level 2 | level 3 |
|---|---|---|---|
| 1 | 10 | 20 | 30 |
| 2 | 15 | 30 | 45 |
| 3 | 19 | 38 | 57 |
| 4 | 22 | 44 | 66 |
| 5 | 24 | 48 | 72 |
| 6 | 25 | 50 | 75 |
| 7 | 25 | 50 | 75 |
| 8 | 26 | 52 | 78 |
| 9 | 31 | 62 | 93 |
| 10 | 35 | 70 | 105 |
| 11 | 38 | 76 | 114 |
| 12 | 40 | 80 | 120 |
| 13 | 41 | 82 | 123 |
| 14 | 41 | 82 | 123 |
| 15 | 42 | 84 | 126 |
| 16 | 47 | 94 | 141 |
| 17 | 51 | 102 | 153 |
| 18 | 54 | 108 | 162 |
| 19 | 56 | 112 | 168 |
| 20 | 57 | 114 | 171 |
| 21 | 57 | 114 | 171 |
| 22 | 58 | 116 | 174 |
| 23 | 63 | 126 | 189 |
| 24 | 67 | 134 | 201 |
| 25 | 70 | 140 | 210 |
| 26 | 72 | 144 | 216 |
| 27 | 73 | 146 | 219 |
| 28 | 73 | 146 | 219 |
Ready to get started?
Commit to this challenge, any goal is more likely to be achieved if you share your goals with others, be that loved ones, friends or colleagues, even better if they join in. Share your challenge and get support, as well as possibly find some willing challengers.
I'm doing the 28-Day Squat Thrust Challenge. #SquatThrusts for 28 days. Want to join me? #28DayChallenge #SquatThrustChallenge Share on XWhat is a Squat Thrust
The Squat Thrust forms part of the Burpee exercise; it’s the floor part of the Burpee without the squat down and jump up. It’s an excellent cardio exercise that recruits core and shoulder stabilisers. The strain on the upper body is, for some, the most challenging part of the exercise. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position, which keeps the arms and shoulders in constant activation, supporting the upper body throughout the exercise. Meanwhile, your core activates to protect the lower back and maintain good posture and form.
The Squat Thrust is often also called a Half Burpee, and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump. If there is no double jump, I’d be inclined to refer to the exercise as a variation of a mountain climber, which alternates feet positions front to back rather than a double hop/jump.
A Squat Thrust is NOT a Burpee
Often, Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise; the Squat Thrust is NOT a Burpee. However, the Burpee involves performing the Squat Thrust action as one of its components.
What’s the difference between a Squat Thrust and a Burpee?
Simple, no jump! This means that when you perform the double jump, with your feet close to your hands, you simply double jump back rather than pushing through the floor and jumping up, which is a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilisers to support our body weight for the set reps or duration.
Target Guides
Choose the level you’d like to start on. Remember, you can always mix and match. Don’t forget to download the Challenge Scoring Sheet to track your progress.
How to do a Squat Thrust
Equipment: None is required, but you may want to use a mat for your hands. A hard floor will work best.
If you search ‘Squat Thrusts’ on YouTube, most of the exercises you will see are Burpees or Burpee variations! Not Squat Thrusts.
The Squat Thrust is essentially half a Burpee, and therefore, you can see where the confusion arises. The Regular Squat thrust, as described in the Level 2 section below, is the standard exercise, with variations that are both easier and harder, as shown below.
Squat Thrust Exercise Levels
These alternatives can be used to make the Squat Thrust exercise harder or easier. Remember that each exercise level target can be matched with these variations.
LEVEL 1 Exercise (1 point)
The Beginner Squat Thrust
This variation enables 3 points of contact at all times, proving more support in a slower and more controlled movement.
Start Position & Exercise Actions
- Start on the floor in the prone position, adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- Tuck your left leg up so that the foot is under your torso with your knee close to your chest, and bring your right foot up to the same position.
- Return your left foot to the start position and follow with your right foot.
- Repeat the action for the number of reps set within the target guide.
Level 2 Exercise (2 points)
Regular Squat Thrust
Start Position & Exercise Actions
- Start on the floor in the prone position, adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Return to the start position by hopping back with both feet
- Repeat the action for the number of reps set within the target guide.
Exercise Video
Level 3 Exercise (3 points)
The Star Squat Thrust
This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)
Other names for this variation might include ;
- Wide Leg Squat Thrusts
- Squat Thrusts Angels
Start Position & Exercise Actions
- Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Double jump back to a wide stance.
- Repeat the action for the number of reps set within the target guide.
28-Day Squat Thrust Challenge
Day 1
Day 1 of the 28-Day Squat Thrust Challenge and a small 10, 20 or 30 squat thrusts today. It should take no longer than 60 seconds, not long to get your heart racing, but it will be!
- 🟢 Level 1 = 10 Squat Thrusts (1 set of 10)
- 🟠 Level 2 = 20 Squats Thrusts (2 sets of 10)
- 🔴 Level 3 = 30 Squats Thrusts (3 sets of 10)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 2
Day 2 of the 28 Day Squat Thrust Challenge and it’s 15, 30 or 45 squat thrusts today. What a way to start your new week! An extra challenge is to time yourself and see how long it takes you!
- 🟢Level 1 = 15 Squat Thrusts (1 set of 15)
- 🟠Level 2 = 30 Squat Thrusts (2 sets of 15)
- 🔴Level 3 = 45 Squat Thrusts (3 sets of 15)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 3
Day 3 of the 28-Day Squat Thrust Challenge with 19, 38 or 57 squat thrusts today. You don’t need to go fast, and you need to go.
- 🟢Level 1 = 19 Squat Thrusts (1 set of 19)
- 🟠Level 2 = 38 Squat Thrusts (2 sets of 19)
- 🔴Level 3 = 57 Squat Thrusts (3 sets of 19)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 4
Day 4 of the 28-Day Squat Thrust Challenge with 22, 44 or 66 heart-pounding movements today. This exercise works your whole body, and we know you can feel it. Get that bum down!
- 🟢Level 1 = 22 Squat Thrusts (1 set of 22)
- 🟠Level 2 = 44 Squat Thrusts (2 sets of 22)
- 🔴Level 3 = 66 Squat Thrusts (3 sets of 22)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 5
Day 5 of the 28-Day Squat Thrust Challenge with 24, 48 or 72 squat thrusts to do. Try to do them all in one go and then rest. Get your heart beating fast for as long as possible.
- 🟢Level 1 = 24 Squat Thrusts (1 set of 24)
- 🟠Level 2 = 48 Squat Thrusts (2 sets of 24)
- 🔴Level 3 = 72 Squat Thrusts (3 sets of 24)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 6
Day 6 of the 28-Day Squat Thrust Challenge with 25, 50 or 75 squat thrusts today. 5, 10 or 15 sets of 5 quick rest & go! Keep your body in a straight line to do it correctly!
- 🟢Level 1 = 25 Squat Thrusts (1 set of 25)
- 🟠Level 2 = 50 Squat Thrusts (2 sets of 25)
- 🔴Level 3 = 75 Squat Thrusts (3 sets of 25)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 7
Day 7 of the 28-Day Squat Thrust Challenge with another 25, 50 or 75 squat thrusts today. Same as yesterday, but just as effective. Remember, it’s a challenge to exercise every day, but it’s achievable with small steps.
- 🟢Level 1 = 25 Squat Thrusts (1 set of 25)
- 🟠Level 2 = 50 Squat Thrusts (2 sets of 25)
- 🔴Level 3 = 75 Squat Thrusts (3 sets of 25)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 8
Day 8 of the 28-Day Squat Thirst Challenge, and we start where we left off in Week 1 with 26, 52, or 78 today. The first week is done, and we are just getting nicely warmed up! Let’s go!
- 🟢Level 1 = 26 Squat Thrusts (1 set of 26)
- 🟠Level 2 = 52 Squat Thrusts (2 sets of 26)
- 🔴Level 3 = 78 Squat Thrusts (3 sets of 26)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 9
Day 9 of the 28 Day Squat Thurst Challenge and it’s 31, 62 or 93 today. Try to do them in one go. We are turning up the heat so get used to feeling hotter!
- 🟢Level 1 = 31 Squat Thrusts (1 set of 31)
- 🟠Level 2 = 63 Squat Thrusts (2 sets of 31)
- 🔴Level 3 = 93 Squat Thrusts (3 sets of 31)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 10
Day 10 of the 28-Day Squat Thrust Challenge and 35, 70 or 105 today. Break it down to 2 or 3 sets if that’s easier, but who wants it easy? It’s a challenge, go challenge yourself.
- 🟢Level 1 = 35 Squat Thrusts (1 set of 35)
- 🟠Level 2 = 70 Squat Thrusts (2 sets of 35)
- 🔴Level 3 = 105 Squat Thrusts (3 sets of 35)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 11
Day 11 of the 28-Day Squat Thrust Challenge with 38, 76 or 114 squat thrusts today. Get down & do them now before your brain has time to stop you! Your body is more than capable!
- 🟢Level 1 = 38 Squat Thrusts (1 set of 38)
- 🟠Level 2 = 76 Squat Thrusts (2 sets of 38)
- 🔴Level 3 = 114 Squat Thrusts (3 sets of 38)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 12
Day 12 of the 28 Day Squat Thurst Challenge with 40, 80 or 120 sweet shoulder strengthening, ab firming, thigh thrusts to do. It’s all about you & your body, so use it to be your best.
- 🟢Level 1 = 40 Squat Thrusts (1 set of 40)
- 🟠Level 2 = 80 Squat Thrusts (2 sets of 40)
- 🔴Level 3 = 120 Squat Thrusts (3 sets of 40)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 13
Day 13 of the 28-Day Squat Thirst Challenge, and it’s 41, 82, or 123 today. Start your day off with a metabolic heart-pounding blast. You can rest after.
- 🟢Level 1 = 41 Squat Thrusts (1 set of 41)
- 🟠Level 2 = 82 Squat Thrusts (2 sets of 41)
- 🔴Level 3 = 123 Squat Thrusts (3 sets of 41)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 14
Day 14 of the 28 Day Squat Thurst Challenge and two weeks in, metabolic exercise every day to keep your metabolism fired up and building on functional strength. Today is no different, get ready for 41, 82 or 123 Squat Thrusts.
- 🟢Level 1 = 41 Squat Thrusts (1 set of 41)
- 🟠Level 2 = 82 Squat Thrusts (2 sets of 41)
- 🔴Level 3 = 123 Squat Thrusts (3 sets of 41)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 15
Day 15 of the 28-Day Squat Thrust Challenge with 42, 84 or 126 Squat Thrusts. No rest days! Come on, get to it and start living!
- 🟢Level 1 = 42 Squat Thrusts (1 set of 42)
- 🟠Level 2 = 84 Squat Thrusts (2 sets of 42)
- 🔴Level 3 = 126 Squat Thrusts (3 sets of 42)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 16
Day 16 of the 28 Day Squat Thurst Challenge and 47, 94 or 141 today. More than halfway through the challenge & how are you feeling? Feeling a bit stronger every day?
- 🟢Level 1 = 47 Squat Thrusts (1 set of 47)
- 🟠Level 2 = 94 Squat Thrusts (2 sets of 47)
- 🔴Level 3 = 141 Squat Thrusts (3 sets of 47)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 17
Day 17 of the 28-Day Squat Thrust Challenge, and your targets are 51, 102 or 153 today. It’s a challenging exercise, but persevere.
- 🟢Level 1 = 51 Squat Thrusts (1 set of 51)
- 🟠Level 2 = 102 Squat Thrusts (2 sets of 51)
- 🔴Level 3 = 153 Squat Thrusts (3 sets of 51)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 18
Day 18 of the 28-Day Squat Thrust Challenge with 54, 108 or 162 squat thrusts today. Want to do it in 2 or 3 sets? Go for it. Simple doesn’t mean less effective.
- 🟢Level 1 = 54 Squat Thrusts (1 set of 54)
- 🟠Level 2 = 108 Squat Thrusts (2 sets of 54)
- 🔴Level 3 = 162 Squat Thrusts (3 sets of 54)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 19
Day 19 of the 28-Day Squat Thrust Challenge, and it’s a challenging 56, 112 or 168 Squat Thrusts today. It may sound like a lot, and it is. There is no hiding from this, just hard work. Gobang them out!
- 🟢Level 1 = 56 Squat Thrusts (1 set of 56)
- 🟠Level 2 = 112 Squat Thrusts (2 sets of 56)
- 🔴Level 3 = 168 Squat Thrusts (3 sets of 56)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 20
Day 20 of the 28-Day Squat Thirst Challenge, your target is 57, 114, or 171 today. 11 more days to go, but it’s not over yet. What are you waiting for? You’ve come this far, keep going!
- 🟢Level 1 = 57 Squat Thrusts (1 set of 57)
- 🟠Level 2 = 114 Squat Thrusts (2 sets of 57)
- 🔴Level 3 = 171 Squat Thrusts (3 sets of 57)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 21
Day 21 of the 28-Day Squat Thrust Challenge, and we’re going to tick off 57, 114 or 171 Squat Thrusts. This is truly a heart-pumping metabolic exercise; it’s not easy, so feel proud. You are amazing.
- 🟢Level 1 = 57 Squat Thrusts (1 set of 57)
- 🟠Level 2 = 114 Squat Thrusts (2 sets of 57)
- 🔴Level 3 = 171 Squat Thrusts (3 sets of 57)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28 Day Squat Thrust Challenge
Day 22
Day 22 of the 28-Day Squat Thrust Challenge, and it’s 58, 116 or 174—just a little more than where we left off yesterday. So you’ve done this before, show them how it’s done!
- 🟢Level 1 = 58 Squat Thrusts (1 set of 58)
- 🟠Level 2 = 116 Squat Thrusts (2 sets of 58)
- 🔴Level 3 = 174 Squat Thrusts (3 sets of 58)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 23
Day 23 of the 28-Day Squat Thirst Challenge with 63, 126, or 189 reps today. 2 sets, 3 or 4 reps. No matter what you do, it still all adds up. Stop wasting time and start counting!
- 🟢Level 1 =63 Squat Thrusts (1 set of 63)
- 🟠Level 2 = 126 Squat Thrusts (2 sets of 63)
- 🔴Level 3 = 189 Squat Thrusts (3 sets of 63)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 24
Day 24 of the 28-Day Squat Thrust Challenge, your target is 67, 134 or 201 to get done. Into your last week, what an achievement so far. Give yourself a pat on the back while you’re down there!
- 🟢Level 1 = 67 Squat Thrusts (1 set of 67)
- 🟠Level 2 = 134 Squat Thrusts (2 sets of 67)
- 🔴Level 3 = 201 Squat Thrusts (3 sets of 67)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 25
Day 25 of the 28-Day Squat Thrust Challenge with 70, 140 or 210 today. This is no easy challenge, and you are creating a new exercise habit. Get to it then.
- 🟢Level 1 = 70 Squat Thrusts (1 set of 70)
- 🟠Level 2 = 140 Squat Thrusts (2 sets of 70)
- 🔴Level 3 = 210 Squat Thrusts (3 sets of 70)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 26
Day 26 of the 28-Day Squat Thrust Challenge, it’s 72, 144 or 216 squat thrusts to do. We don’t mind how you do them, but you do matter, so make sure you are not skipping this one out!
- 🟢Level 1 = 72 Squat Thrusts (1 set of 72)
- 🟠Level 2 = 144 Squat Thrusts (2 sets of 72)
- 🔴Level 3 = 216 Squat Thrusts (3 sets of 72)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 27
Day 27 of the 28-Day Squat Thrust Challenge, get moving with 73, 146 or 219 today. Days to do are getting few, so enjoy these last few days while you can & savour every last squat thrust!
- 🟢Level 1 = 73 Squat Thrusts (1 set of 73)
- 🟠Level 2 = 146 Squat Thrusts (2 sets of 73)
- 🔴Level 3 = 219 Squat Thrusts (3 sets of 73)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
28-Day Squat Thrust Challenge
Day 28
Day 28 of the 28 Day Squat Thurst Challenge, and it’s another 72, 146 or 219 Squat Thursts to get pushed out, it does not matter how slow you go.
- 🟢Level 1 = 73 Squat Thrusts (1 set of 73)
- 🟠Level 2 = 146 Squat Thrusts (2 sets of 73)
- 🔴Level 3 = 219 Squat Thrusts (3 sets of 73)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |