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 get going with this challenge whenever you like, just download the scoring sheet below.
Challenge yourself with this August Exercise challenge, a fitness challenge to get you moving every day throughout August with progression every day, pick a level or mix and match. Are you up for it? Commit to this August Exercise Challenge and invite a friend to join you.
They are a great way of working the lower limbs, extremely tiring and a good way of building up your muscular endurance and 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 repetitions 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 3 levels for which you can score your progress, you don’t need to keep to one level, You can mix & match and go up or down a level. Each level has a score associated with it, 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’.
e.g, if you choose the LEVEL 2 target guide and the Regular Squat Thrust you will get two points for the targets achieved and two points for the exercise variation for a grand total of four points for the day, simple.
Download the Scoring Sheet
28 Day Squat Thrust Challenge Scoring Sheet 76 KB 44 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 progressive achieve more reps each day.
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 and maybe 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 recruiting core and shoulder stabilizers, the strain on the upper body is for some the hardest 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 while your core activates to protect the lower back and keep 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 potions 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 so your feet are close to your hands you simply double jump back rather than pushing through the floor and jumping up, the latter being a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilizers 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 required but you might like a mat for your hands. A hard floor will work best.
If you do a search for ‘Squat Thrusts’ on YouTube, most of the exercises you will see are actually 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 thrusts as seen in the level 2 description below is the standard exercise with variation both easier and harder 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 is and 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, bring your right foot up to the same position.
- Return your left foot back 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 Thurst Challenge and a small 10, 20 or 30 squat thrusts today. Should take no longer than 60 sec, not long to get your heart racing but it will be!
- Level 1 = 10 (1 point)
- Level 2 = 20 (2 points)
- Level 3 = 30 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 2
Day 2 of the 28 Day Squat Thurst Challenge and it’s 15, 30 or 45 squat thrusts today. What a way to start your new week! An extra challenge to time yourself and see how long it takes you!
- Level 1 = 15 (1 point)
- Level 2 = 30 (2 points)
- Level 3 = 45 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 3
Day 3 of the 28 Day Squat Thurst Challenge with 19, 38 or 57 squat thrusts today. You don’t need to go fast and you need to go.
- Level 1 = 19 (1 point)
- Level 2 = 38 (2 points)
- Level 3 = 57 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 4
Day 4 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 44 (2 points)
- Level 3 = 66 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 5
Day 5 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 48 (2 points)
- Level 3 = 72 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 6
Day 6 of the 28 Day Squat Thurst 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 if you want to do it properly!
- Level 1 = 25 (1 point)
- Level 2 = 50 (2 points)
- Level 3 = 75 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 7
Day 7 of the 28 Day Squat Thurst 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, little by little.
- Level 1 = 25 (1 point)
- Level 2 = 50 (2 points)
- Level 3 = 75 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 8
Day 8 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 52 (2 points)
- Level 3 = 78 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
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 and do them in one go. We are turning up the heat so get used to feeling hotter!
- Level 1 = 31 (1 point)
- Level 2 = 62 (2 points)
- Level 3 = 93 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 10
Day 10 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 70 (2 points)
- Level 3 = 105 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 11
Day 11 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 76 (2 points)
- Level 3 = 114 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
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. Its all about you & your body so use it to be your best.
- Level 1 = 40 (1 point)
- Level 2 = 80 (2 points)
- Level 3 = 120 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 13
Day 13 of the 28 Day Squat Thurst Challenge and it’s 41, 82 or 123 today. Come on and start your day off with a metabolic heart-pounding blast. You can rest after.
- Level 1 = 40 (1 point)
- Level 2 = 80 (2 points)
- Level 3 = 120 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
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 (1 point)
- Level 2 = 82 (2 points)
- Level 3 = 123 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 15
Day 15 of the 28 Day Squat Thurst Challenge with 42, 84 or 126 Squat Thrusts. No rest days, come on get to it and start living!
- Level 1 = 42 (1 point)
- Level 2 = 84 (2 points)
- Level 3 = 126 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
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 (1 point)
- Level 2 = 94 (2 points)
- Level 3 = 141 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 17
Day 17 of the 28 Day Squat Thurst Challenge and your targets are 51, 102 or 153 today. It’s a tough exercise but keep at it.
- Level 1 = 51 (1 point)
- Level 2 = 102 (2 points)
- Level 3 = 153 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 18
Day 18 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 108 (2 points)
- Level 3 = 162 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 19
Day 19 of the 28 Day Squat Thurst Challenge and it’s a challenging 56, 112 or 168 Squat Thrusts today. It may sound a lot because it is a lot. There is no hiding from this, just hard work. Gobang them out!
- Level 1 = 56 (1 point)
- Level 2 = 112 (2 points)
- Level 3 = 168 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 20
Day 20 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 114 (2 points)
- Level 3 = 171 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 21
Day 21 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 114 (2 points)
- Level 3 = 171 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 22
Day 22 of the 28 Day Squat Thurst Challenge and it’s 58, 116 or 174. Just a little more than where we left off yesterday So you’ve done this before, go show them how it’s done!
- Level 1 = 58 (1 point)
- Level 2 = 116 (2 points)
- Level 3 = 174 (3 points)
Exercise Bonus Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 23
Day 23 of the 28 Day Squat Thurst Challenge with 63, 126 or 189 today. 2 sets, 3 or 4, No matter what you do, it still all adds up.. Stop wasting time and start counting!
- Level 1 = 67 (1 point)
- Level 2 = 126 (2 points)
- Level 3 = 189 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 24
Day 24 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 134 (2 points)
- Level 3 = 201 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 25
Day 25 the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 140 (2 points)
- Level 3 = 210 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 26
Day 26 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 144 (2 points)
- Level 3 = 216 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
28 Day Squat Thrust Challenge
Day 27
Day 27 of the 28 Day Squat Thurst 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 (1 point)
- Level 2 = 146 (2 points)
- Level 3 = 219 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)
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 (1 point)
- Level 2 = 146 (2 points)
- Level 3 = 219 (3 points)
Bonus Exercise Points
- Beginner Squat Thrust (+1 point)
- Regular Squat Thrust (+2 points)
- Star Thrust (+3 points)