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Kettlebell Workouts by Greg Brookes

Kettlebell Workouts by Greg Brookes

Personal Kettlebell Trainer

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30 Day Kettlebell Squat Challenge

by Greg Brookes

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The squat is one of the most important movement patterns and together with this 30-day kettlebell squat challenge you can learn to master it.

The kettlebell squat not only strengthens 100’s of muscles at a time but also challenges your cardio, improves joint mobility and pumps vital nutrients around the body.

I’ve put together this 30 Day Kettlebell Squat Challenge in order to help you get the most from your squats and teach you how to progress the different movements safely.

What this challenge doesn’t do is take you from having very little squatting experience to being able to perform the pistol squat at the end, for that you should see my pistol squat progressions. I explain what you can use to replace the more challenging exercises below.


3 Steps to get started:

Accountability is important for the success of any workout challenge so:

  1. Download the challenge by clicking here
  2. Add in the comments below that you are “starting the challenge“
  3. Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)

30 Day kettlebell squat challenge

You will be performing a different squat workout each day for 30 days.

The workouts have been carefully planned so you can make it through the 30 days without taking a day off. However, everyone is different and so if you feel you desperately need a recovery day then please take one and skip that workout.

The squat exercises and reps get more challenging as you work your way through the 30 days. If you cannot perform all the reps or that particular exercise then simply perform what you can or use a different squat variation you feel more comfortable with.

The reps are designed to be performed in one go without taking a rest or putting the kettlebell down but if you need to perform the reps in 2 or 3 shorter blocks with rest in between then go ahead.

Each workout should take you minutes to perform so push hard and challenge yourself.


What kettlebell weight to use for the challenge

As with all resistance training, you should always use a weight that allows you to perform good quality repetitions but also challenges you.

Women will most probably use an 8kg or 12 kg and Men a 12kg or 16kg.

You can also vary the weight you use depending on the type of squat exercise you are performing that particular day.

For example, two-handed exercises (Goblet squat etc.) can be performed with a heavier kettlebell than the single-handed exercises (Thruster).

Learn more: Buying the correct type and weight of kettlebells


Should this challenge replace my regular workout?

You may already be performing other types of workouts or exercise regimes and are wondering how this challenge should be used.

Each workout should only take you a few minutes but for many, it will be very challenging. The fatigue will accumulate over the 30 days so don’t underestimate the workouts.

If you are a veteran of resistance training then you may be able to add this challenge to your existing program just be careful of overdoing things. As I said, the fatigue will build over the 30 days.

For many just performing this challenge on its own and staying active will be a great start. Consistency is more important than anything else so just completing this challenge will be a great springboard into other workouts and training habits.

Try to take each day as it comes and develop a habit of getting the workouts done, it will pay off in the long run 🙂


The 7 kettlebell squats used in this challenge

There are 7 kettlebell squat variations used in this challenge each using different muscles and requiring different skills.

Here are the 7 variations in order of difficulty:

1 – Goblet Kettlebell Squats

The goblet squat is the easiest kettlebell squat variation and great for beginners to use and to practice.

Holding the kettlebell in the goblet position helps to ease balance and strength deficiencies.

Most important is to ensure you squat deep enough so that your knees bend at least to 90 degrees. Failure to squat deep enough will overemphasis the thighs and under activate the buttocks (glutes).

Learn more: Complete guide to the kettlebell goblet squat

2 – Two Handed Kettlebell Squats

The two-handed squat takes the goblet squat and adds a two-handed press overhead.

Adding a press not only conditions the upper body but also adds more cardio intensity to the exercise.

At no point should you cut-short the depth of your squats in order to complete the recommended number of reps. If things get too much simply scale back to the goblet squat instead.

Feel free to interchange between the squat and press and just the goblet squat depending on how you feel during the required number of reps.

3 – Racked Kettlebell Squats

The racked squat takes the kettlebell from both hands and loads just one side.

Make sure to balance the number of squats evenly between left and right sides. If you are right-handed then start with your left hand first ensuring you work your weaker side first.

Never perform more reps on your stronger side than your weaker side.

If your arm begins to get tired then you can use your opposite hand to help hold the kettlebell in position.

Keep your kettlebell arm relaxed and elbow tucked in to avoid excessive fatigue, good technique goes a long way!

Again racked squats can be mixed with goblet squats if needed to complete the required number of reps.

4 – Kettlebell Thruster

The thruster just like the two-handed squat and press progresses the squat by adding an overhead press.

Keep the movement smooth, squat deep and use your momentum to drive the kettlebell overhead. The exercise should be performed in one fluid movement.

If you start to fatigue you can always resort back to just the racked squat to finish the required number of reps.

Learn more: Complete guide to the kettlebell thruster

5 – Kettlebell Deck Squats

The kettlebell deck squat is a challenging exercise that requires good hip mobility more than anything else.

If you struggle with the exercise do not panic, you can replace it with any number of alternatives, the easiest being the goblet squat.

Learn more: How to master the kettlebell deck squat

6 – Overhead Kettlebell Squats

The overhead squat is a more advanced exercise that requires good mobility in the upper back and excellent technique.

If you find the exercise too challenging then replace it with the racked squat or thruster.

Learn more: 7 Overhead static exercises for stronger shoulders

7 – Kettlebell Pistol Squats

The kettlebell pistol squat is the ultimate squatting exercise.

Pistol squats enable you to heavily challenge the movement pattern without overloading the spine.

This is an advanced exercise that I do not expect many people to be able to perform however, there are easier variations using assistance from a doorway or resistance bands and using no kettlebell.

I’ve only included a few workouts using the pistol squat so you can try it out and practice the movement.

Learn more: 5 progressions to master the pistol squat


3 Steps to get started:

Accountability is important for the success of any workout challenge so:

  1. Download the challenge by clicking here
  2. Add in the comments below that you are “starting the challenge“
  3. Check-in daily adding that you “completed the workout” and any further comments or questions that you may have (I’ll be checking in daily)
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Reader Interactions

Comments

  1. Nicky says

    July 1, 2022 at 8:52 am

    Starting today – 01 July 2022

    Reply
  2. Roberta says

    August 31, 2021 at 5:13 am

    starting tomorrow 1/9/21

    Reply
  3. Lloyd Fuller says

    July 22, 2021 at 3:10 pm

    Completed day #1.

    Reply
  4. Lloyd Fuller says

    July 22, 2021 at 3:43 am

    I’m starting the challenge on July 22

    Reply
  5. Joanna Walling says

    March 22, 2021 at 10:35 am

    Today is Day 1 of workout no.1! Feel like I should be doing a few of each day as it seems a little easy but I’m quite unfit having not been to a gym for over a year and not done anything at home so starting with Workout 1 then will progress each month. This site looks great thank you!

    Reply
  6. Peter Ingle says

    February 25, 2021 at 6:18 am

    completed both the squat and clean challenges today. Clean was good all 30 days. Squats I had to modify the pistols, and break the 20 and 25 deck squat days into 2 sets. A really enjoyable program – thank you!

    Reply
    • Greg Brookes says

      February 25, 2021 at 10:45 am

      Excellent, well done Peter.

      Reply
  7. Reggie says

    January 31, 2021 at 3:58 pm

    Challenge completed! Today I did days 29 & 30. Swapped pistols for RRFSS again. Great challenge Greg, thanks! I have been doing the squats after my regular workout, intend to start at day 1 again.

    Reply
  8. Duncan Brindley says

    January 31, 2021 at 12:06 pm

    Thanks for the squat challenge Greg. I’m definitely going to try the clean challenge for February

    Reply
  9. Chad Barney says

    January 31, 2021 at 1:26 am

    Day 30 Complete; I still had to modify the the pistol squats with a bench.

    It has been a fun challenge thank you for hosting it for us. It was challenging at times and also has motivated me to to do some swings, deadlifts and rows.

    Thanks again,

    Reply
    • Greg Brookes says

      January 31, 2021 at 10:06 am

      Well done Chad for making it through.

      Reply
  10. Reggie says

    January 30, 2021 at 7:02 pm

    Day 28 completed. Swapped Pistol Squats for 10 each side RRFSS.

    Reply
  11. Duncan says

    January 30, 2021 at 6:45 pm

    Day 30 completed using the assistance of a sling.
    That’s it, finished! Right, what’s next?
    With a dry January as well, it can only go down hill from here!

    Reply
    • Greg Brookes says

      January 31, 2021 at 10:07 am

      Brilliant, well done Duncan. How about the Kettlebell Clean challenge for Feb?

      Reply
  12. Annette says

    January 30, 2021 at 2:03 pm

    Final day of the challenge. Loved it!! All done. Will be starting a new one on Monday.

    Reply
    • Greg Brookes says

      January 31, 2021 at 10:07 am

      Brilliant, well done Annette.

      Reply
  13. Chad Barney says

    January 30, 2021 at 2:03 am

    Day 29 Complete; still had to modify (downward moves only)

    Reply
  14. Duncan says

    January 29, 2021 at 7:14 pm

    Day 29 completed. Getting better at deck squats.

    Reply
  15. Reggie says

    January 29, 2021 at 4:57 pm

    Day 27 complete.

    Reply
  16. Chad Barney says

    January 29, 2021 at 2:08 am

    Day 28 Completed; I had to modify by using a bench

    Reply
  17. Duncan Brindley says

    January 28, 2021 at 9:04 pm

    Day 28 completed. Pistol squats. I had to use a rope slung over a garage rafter to haul my carcass up! Then I tried an 8 kg kettlebell with a half pistol squat. I think my glutes will be aching like mad tomorrow.

    Reply
    • Greg Brookes says

      January 29, 2021 at 9:56 am

      Well done Duncan, I’ve got more tips on Pistol squat progressions here

      Reply
  18. Reggie says

    January 28, 2021 at 7:51 pm

    Day 26 completed. 2 sets 1 x 10, 1 x 5

    Reply
  19. Annette says

    January 28, 2021 at 12:06 pm

    Had to choose a different one today as pistol squats need more practice. 30 goblet squats instead.

    Reply
    • Greg Brookes says

      January 29, 2021 at 9:59 am

      Well done Annette, pistol squats are not for everyone.

      Reply
  20. Chad Barney says

    January 28, 2021 at 5:09 am

    Day 27 Completed; 40 Goblet squats is a lot but at least I can do them with out having to modify like I have to on the deck squats and the pistol squats

    Reply
  21. Duncan Brindley says

    January 27, 2021 at 6:45 pm

    Day 27 completed. Pretty tough. It got my lungs working!

    Reply
  22. Annette says

    January 27, 2021 at 10:11 am

    Day 27 completed.

    Reply
  23. Reggie says

    January 27, 2021 at 10:06 am

    Day 25 completed. Not managing to get full depth with OH squats!

    Reply
  24. Chad Barney says

    January 27, 2021 at 1:25 am

    Day 26 Completed. Modified; only working on the downward portions, then standing and repeat.

    Reply
  25. Annette says

    January 26, 2021 at 10:21 pm

    Day 26

    Reply
  26. Duncan Brindley says

    January 26, 2021 at 7:00 pm

    Day 26 completed with some success but not much form or style!

    Reply
  27. Reggie says

    January 26, 2021 at 4:09 pm

    Day 23 completed yesterday Day 24 completed today.

    Reply
  28. Chad Barney says

    January 26, 2021 at 3:00 am

    Day 25 Completed; again had to go down to 16KG but did have a little better form for most of it this time. I warmed up by doing a few overhead squats with an Olympic bar to get used to overhead weight and the movement. I think it helped although single hand with KB is a lot different.

    Reply
  29. Annette says

    January 25, 2021 at 10:29 pm

    Day 25 completed ..just.

    Reply
  30. Chad Barney says

    January 25, 2021 at 3:51 am

    Day 24 Completed

    Reply
  31. Reggie says

    January 24, 2021 at 7:59 pm

    Day 22 completed. Overhead squats are tough!

    Reply
  32. Chad Barney says

    January 24, 2021 at 4:01 am

    Day 23 Completed. *Modified* (working on downward movements, then standing to repeat)

    Reply
  33. Reggie says

    January 23, 2021 at 6:16 pm

    Day 21 completed. 2 sets, 20 and 15 for the 35.

    Reply
  34. Duncan says

    January 23, 2021 at 12:46 pm

    Day 23 completed. I only managed the downward phase plus a sit up then had to stand and repeat.

    Reply
  35. Annette says

    January 23, 2021 at 11:06 am

    Day 23 completed.

    Reply
  36. Chad Barney says

    January 23, 2021 at 3:17 am

    I guess I haven’t logged for a few days. Day 20, 21 and 22 completed. I struggled with day 22 (overhead squats) I had to go down to 16 Kg and still didn’t have the best form

    Reply
  37. Reggie says

    January 22, 2021 at 9:11 pm

    Day 19 completed yesterday, day 20 completed today

    Reply
  38. Annette says

    January 22, 2021 at 7:40 pm

    Day 22 done. Today’s exercise, overhead kettlebell squats was a new one. Very challenging.

    Reply
  39. Duncan says

    January 22, 2021 at 6:22 pm

    Day 21 and 22 completed.
    My form went a bit haywire when trying the overhead squats. With the kettlebell in my right hand, there was a lot of pressure through my left knee as I tried to compensate for being off balance. Any advice?

    Reply
    • Greg Brookes says

      January 23, 2021 at 10:42 am

      It takes practice Duncan. You may also need to work on your upper back mobility. Take it steady with little or no weight.

      Reply
  40. Reggie says

    January 21, 2021 at 12:48 pm

    Day 19 completed

    Reply
  41. Annette says

    January 21, 2021 at 9:07 am

    Day 21 completed. Could only manage 20 reps …3 second timeout and then the remaining 15.

    Reply
  42. Duncan Brindley says

    January 20, 2021 at 11:16 pm

    Day 20 completed.

    Reply
  43. Reggie says

    January 20, 2021 at 8:20 pm

    Day 18 completed. Managed 10 complete deck squats all the way down and back up again. Pretty pleased with that!

    Reply
    • Greg Brookes says

      January 21, 2021 at 12:24 pm

      That’s great, well done Reggie

      Reply
  44. Annette says

    January 20, 2021 at 2:23 pm

    Day 20 complete.

    Reply
  45. Chad Barney says

    January 20, 2021 at 2:04 am

    Day 19 Completed

    Reply
  46. Reggie says

    January 19, 2021 at 7:42 pm

    Day 17 completed

    Reply
  47. Duncan Brindley says

    January 19, 2021 at 6:59 pm

    Day 19 complete!

    Reply
  48. Annette says

    January 19, 2021 at 11:26 am

    Day 19 complete. Becoming a favourite cardio exercise.

    Reply
  49. Duncan says

    January 19, 2021 at 10:47 am

    Day 18 completed. I did half the downward phase of the deck squats and then 10 goblet squats.

    Reply
  50. Chad Barney says

    January 19, 2021 at 3:36 am

    Day 18 Completed but modified. I did the downward part of the deck squat; including the bridge the sit up with KB next to my chest, then stand up and repeat 20 times. I threw in some Swings (single handed) and some Goblet Squats as well (3×8 each)

    Reply
  51. Reggie says

    January 18, 2021 at 7:41 pm

    Day 15 completed yesterday, Day 16 completed today. Followed the advice to Chad (I’m 64) and did the down phase, bridge and sit before starting again. Needs practice!

    Reply
  52. Annette says

    January 18, 2021 at 6:19 pm

    Day 18 completed. Arguably the toughest routine (deck squats) so far.

    Reply
  53. Chad Barney says

    January 18, 2021 at 2:42 am

    Day 17 Completed

    Reply
  54. Duncan Brindley says

    January 17, 2021 at 8:14 pm

    Day 17 completed. Couldn’t do day 16 deck squats ( neither could my 14 year old son). So I did thrusters instead.

    Reply
  55. Reggie says

    January 17, 2021 at 5:10 pm

    Day 15 completed

    Reply
  56. Annette says

    January 17, 2021 at 11:32 am

    Day 17 complete.

    Reply
  57. Chad Barney says

    January 17, 2021 at 3:26 am

    OK day 16; this looked fun and fairly easy to do until I tried it. I ended up modifying the deck squat the best I could think of. I did Goblet Squats then did Bridges with sit-ups using the KB.
    What should a 55 year old fat guy do in place of the deck squat?

    Reply
    • Greg Brookes says

      January 17, 2021 at 10:14 am

      Just work on the downward phase of the deck squat Chad, then stand up and go again.

      Reply
  58. Reggie says

    January 16, 2021 at 11:12 pm

    Day 14 completed

    Reply
  59. Annette says

    January 16, 2021 at 5:06 pm

    Completed day 16

    Reply
  60. Chad Barney says

    January 16, 2021 at 2:55 am

    Day 15 Complete; half way there

    Reply
  61. Duncan says

    January 15, 2021 at 7:07 pm

    Squat challenge day 15 completed. Tomorrow looks interesting!

    Reply
  62. Reggie says

    January 15, 2021 at 12:20 pm

    Day 13 completed

    Reply
  63. Annette says

    January 15, 2021 at 11:25 am

    Day 15 complete. These particular ones are getting easier – 27 is my limit before I almost want to give up!!

    Reply
  64. Annette says

    January 15, 2021 at 11:24 am

    Day 17 complete. These particular ones are getting easier – 27 is my limit before I almost want to give up!!

    Reply
  65. Chad Barney says

    January 15, 2021 at 4:13 am

    Day 14 Completed. Thank you for the lighter day. Yesterday and tomorrow seem a little harder.

    Reply
  66. Duncan says

    January 14, 2021 at 6:33 pm

    Day 14 completed.

    Reply
  67. Duncan says

    January 14, 2021 at 6:31 pm

    Day14 complete.

    Reply
  68. Annette says

    January 14, 2021 at 1:16 pm

    Day 14 complete

    Reply
  69. Chad Barney says

    January 14, 2021 at 1:43 am

    Forgot to log yesterday but Day 12 and 13 are completed

    Reply
  70. Reggie says

    January 13, 2021 at 7:15 pm

    Day 11 completed yesterday, Day 12 completed today.

    Reply
  71. Thomas says

    January 13, 2021 at 3:14 pm

    Started on 1/10/21 – Completed day 4 today 1/13/21

    Reply
  72. Reggie says

    January 12, 2021 at 8:04 pm

    Day 12 completed

    Reply
  73. Annette says

    January 12, 2021 at 11:51 am

    Day 12 complete.

    Reply
  74. Chad Barney says

    January 12, 2021 at 2:35 am

    Day 11 Done. 30 of anything is a lot

    Reply
  75. Reggie says

    January 11, 2021 at 6:56 pm

    Day 10

    Reply
  76. Cheryl says

    January 11, 2021 at 5:00 pm

    I started on the 7th of Jan. Day 5 completed.

    Reply
  77. Martha says

    January 11, 2021 at 2:41 pm

    Day 11 Done!

    Reply
  78. Annette says

    January 11, 2021 at 1:54 pm

    Day 11 complete. I had plans to start an additional challenge today but after doing 30 goblet squats, I’ll hold off and just focus on this for now.

    Reply
  79. Clark says

    January 11, 2021 at 6:55 am

    Completed day 12. I can feel a difference in my legs. Around here it is very hilly. My legs are much less tired when walking.

    Reply
  80. Chad Barney says

    January 11, 2021 at 3:18 am

    Day 10 Completed

    Reply
  81. Liselyn says

    January 11, 2021 at 2:29 am

    Day 10 done!

    Reply
  82. Reggie says

    January 10, 2021 at 7:31 pm

    Day 9 completed

    Reply
  83. Annette says

    January 10, 2021 at 1:10 pm

    Day 10 complete.

    Reply
  84. Duncan Brindley says

    January 10, 2021 at 12:30 pm

    Squat challenge. Day 10 completed.

    Reply
  85. Duncan Brindley says

    January 10, 2021 at 10:42 am

    Squat challenge, days 8 and 9 completed.

    Reply
  86. Chad Barney says

    January 10, 2021 at 1:03 am

    Day 9 Complete

    Reply
  87. Chad Barney says

    January 10, 2021 at 12:59 am

    Day 8 Complete

    Reply
  88. Martha says

    January 9, 2021 at 7:39 pm

    Days 8 and 9 completed

    Reply
  89. Reggie says

    January 9, 2021 at 6:51 pm

    Day 8 completed

    Reply
  90. Alisa O'Mara says

    January 9, 2021 at 6:11 pm

    Day 5 complete!

    Reply
  91. Annette says

    January 9, 2021 at 2:59 pm

    Day 9 complete.

    Reply
  92. Chad Barney says

    January 9, 2021 at 2:48 am

    Day 8 done

    Reply
  93. Liselyn says

    January 8, 2021 at 10:23 pm

    Day 7 & 8 done! squats are getting deeper 🙂

    Reply
  94. Reggie says

    January 8, 2021 at 9:27 pm

    Day 7 completed

    Reply
  95. Jim B. says

    January 8, 2021 at 6:12 pm

    Started 01/07, not that bad. Completed Day 2 01/08 and “wowie” more challenging to get the 15 2-handed KB squats. Grateful 76 yr. old male with bilateral knee replacements. Here we go… Thanks Greg!

    Reply
  96. Annette says

    January 8, 2021 at 11:03 am

    Day 8 completed.

    Reply
  97. Chad Barney says

    January 8, 2021 at 3:01 am

    Day 7 done.. I am using a 20Kg KB. I may have to go smaller as these get harder. I am 2 months after having Covid and still amazed at how far down it took me. This challenge is the perfect way to get back into a good routine.

    Reply
  98. Alisa O'Mara says

    January 8, 2021 at 12:04 am

    Day 3 complete! Starting to feel it in my thighs.

    Reply
  99. Terri says

    January 7, 2021 at 8:53 pm

    I’m starting this challenge today (Jan. 7). My goal is to nail the pistol squat this year!

    Reply
    • Greg Brookes says

      January 8, 2021 at 9:47 am

      Sounds good Terri, you can learn all the Pistol Squat progressions here

      Reply
  100. Reggie says

    January 7, 2021 at 8:09 pm

    Day 6 completed

    Reply
  101. Beatrix says

    January 7, 2021 at 7:51 pm

    I’ll be starting the challenge tomorrow, January 8th. Thank you Greg!

    Reply
  102. Duncan Brindley says

    January 7, 2021 at 7:30 pm

    Squat challenge day 7 completed.

    Reply
  103. John-Marc Conner says

    January 7, 2021 at 5:39 pm

    I’ll be starting the challenge tomorrow, January 8th. Working towards consistently exercising in some way each day. Thanks!

    Reply
  104. Marsha says

    January 7, 2021 at 5:31 pm

    I actually started the squat challenge on the 1st and I just completed day 7. In just a week I can feel a difference in my knees. The 20 two-handed KB squats this morning only took a couple of minutes but it brought up my heart rate. I have an Apple Watch so I think I should check my heart rate before I start and after I am finished just to see the results.

    Reply
  105. RUTH E MASON says

    January 7, 2021 at 5:13 pm

    I have a 10lb kettle bell but I have to wait until 1/11/2020 to start.

    Reply
  106. Annette says

    January 7, 2021 at 10:24 am

    Day 7 completed. Thankful we built up to 20 reps. I definitely would not have been able to do this on day 1.

    Reply
    • Greg Brookes says

      January 7, 2021 at 1:04 pm

      Well done Annette, keep going!

      Reply
  107. Mary says

    January 7, 2021 at 7:18 am

    7 out of 7 days done along with clean challenge and swings.

    Reply
  108. Sharon Mounce says

    January 7, 2021 at 3:37 am

    Completed days 2 and 3.

    Reply
  109. Chad Barney says

    January 7, 2021 at 2:21 am

    I forgot to log yesterday but day 5 and 6 are done

    Reply
  110. Reggie says

    January 6, 2021 at 8:31 pm

    Day 5 completed

    Reply
  111. Annette says

    January 6, 2021 at 2:16 pm

    Day 6 complete.

    Reply
  112. Amrita says

    January 6, 2021 at 10:54 am

    Just started day 1.
    Also into week 6 of the fat loss program 🙂

    Reply
  113. Laura says

    January 6, 2021 at 2:31 am

    Completed day 5

    Reply
  114. Alisa O'Mara says

    January 6, 2021 at 12:32 am

    Day One complete. I’m looking forward to the gradual intensity building through the next couple of weeks.

    Reply
  115. Reggie says

    January 5, 2021 at 7:09 pm

    Day 4 completed

    Reply
  116. Duncan Brindley says

    January 5, 2021 at 6:35 pm

    Squat challenge day 5 complete.

    Reply
  117. Martha says

    January 5, 2021 at 3:12 pm

    Completely missed Day 3 two days ago, but completed Days 3 and 4 yesterday. Completed the 20 goblet squats for Day 5 this morning.

    Reply
  118. Annette says

    January 5, 2021 at 2:13 pm

    Day 5 complete.

    Reply
  119. [email protected] says

    January 5, 2021 at 2:12 pm

    Day 5 complete. Didn’t think I could do it without a break but I hung in there.

    Reply
  120. Laura says

    January 5, 2021 at 4:19 am

    Day 4 complete with 60 two handed swings.

    Reply
  121. Clark says

    January 5, 2021 at 2:56 am

    Completed day 5. My legs were sore on days 2 and 3. Went ahead and exercised through the pain. Soreness gone but the exercises are getting harder. I’m 72 and that probably doesn’t help any. I’m not going to miss any days.

    Reply
  122. Chad Barney says

    January 5, 2021 at 2:42 am

    Day 4 Done

    Reply
  123. Liselyn says

    January 5, 2021 at 2:38 am

    Day 4 done – feeling good

    Reply
  124. Sharon Mounce says

    January 5, 2021 at 12:38 am

    Started today! First day of changing habits pre-retirement.

    Reply
  125. Alisa O'Mara says

    January 5, 2021 at 12:23 am

    Starting the challenge!

    Reply
  126. martin smith says

    January 4, 2021 at 8:23 pm

    little late start ing ,day 1 3rd jan ,day 2 complete

    Reply
  127. Duncan Brindley says

    January 4, 2021 at 7:34 pm

    Day 4 of the squat challenge completed.

    Reply
  128. Reggie says

    January 4, 2021 at 6:45 pm

    Days 2 & 3 complete

    Reply
  129. Andrew Barney says

    January 4, 2021 at 4:50 pm

    Day 2 and 3 done

    Reply
  130. Tommi Kivistö says

    January 4, 2021 at 7:17 am

    Started challenge.

    Reply
  131. David says

    January 4, 2021 at 4:01 am

    Going to start today 4 jan 2021 I am 58 so will let you know how I get on if I don’t go into cardiac arrest.

    Reply
  132. Laura says

    January 4, 2021 at 1:47 am

    Day 3 complete.

    Reply
  133. Chad Barney says

    January 3, 2021 at 10:07 pm

    Day 3 Done

    Reply
  134. Annette says

    January 3, 2021 at 11:30 am

    Day 3 complete

    Reply
  135. Chad Barney says

    January 3, 2021 at 5:58 am

    Day 2 done

    Reply
  136. Laura says

    January 3, 2021 at 1:50 am

    Day 2 completed, with 100 two handed swings at 30lbs

    Reply
  137. Mattie says

    January 3, 2021 at 12:00 am

    Day 2 done

    Reply
  138. Martha says

    January 2, 2021 at 11:27 pm

    Two-hand KB Squat with OH Press done! Day 2.

    Reply
  139. Liselyn says

    January 2, 2021 at 10:12 pm

    Day 2 completed!

    Reply
  140. Andrew Barney says

    January 2, 2021 at 9:49 pm

    Day 1 is complete

    Reply
  141. Liselyn says

    January 2, 2021 at 6:52 pm

    Started January 1st.
    Did day one.

    Reply
  142. Reggie says

    January 2, 2021 at 6:22 pm

    Day 1 complete after my regular workout.

    Reply
  143. Annette F. says

    January 2, 2021 at 11:15 am

    Day 2 done.

    Reply
  144. Mattie says

    January 2, 2021 at 3:31 am

    Day 1 complete

    Reply
  145. Laura says

    January 2, 2021 at 1:59 am

    I have started the challenge Jan. 1, along with the swing and push press reps I like to do.

    Reply
  146. Zoe Colbourne says

    January 1, 2021 at 11:49 pm

    I know its late in the evening 22.49 on the 1st January 2021 but in now starting

    Reply
  147. A L says

    January 1, 2021 at 10:31 pm

    Starting today, just competed 1st workout

    Reply
  148. Liselyn says

    January 1, 2021 at 10:02 pm

    Started today! Day 1 done. I did it more than once – not sure if we should do more sets so I did.

    Reply
    • Greg Brookes says

      January 2, 2021 at 10:25 am

      Well done Liselyn, just 1 set is needed.

      Reply
  149. suzanne sanger says

    January 1, 2021 at 9:22 pm

    Starting today

    Reply
  150. Martha says

    January 1, 2021 at 7:27 pm

    Day 1 done!

    Reply
  151. Mattie says

    January 1, 2021 at 6:33 pm

    Starting challenge

    Reply
  152. Porter says

    January 1, 2021 at 5:19 pm

    I am starting today

    Reply
  153. Andrew Barney says

    January 1, 2021 at 4:54 pm

    Starting this today with my Dad

    Reply
  154. Pat says

    January 1, 2021 at 4:46 pm

    Starting challenge today Janaury 1

    Reply
  155. Patsey Tann says

    January 1, 2021 at 4:45 pm

    Starting challenge today, JAN 1

    Reply
  156. Cheryl Cox says

    January 1, 2021 at 4:45 pm

    Happy New Year 2021! My husband and I are starting the challenge today January 1.

    Reply
  157. Lori says

    January 1, 2021 at 3:00 pm

    Start today on 1st January

    Reply
  158. MARGIE says

    January 1, 2021 at 12:30 pm

    I have completed my first day. I cannot get down as far as you Greg. Should I just squat as far down as possible for myself? Would using a fitball against the wall be useful or would that be defeating the purpose/ Thanks.

    Reply
    • Greg Brookes says

      January 2, 2021 at 10:27 am

      Yes the deeper the better Margie providing you can keep your heels on the floor. You can also squat down onto a bench or low chair.

      Reply
  159. MARGIE says

    January 1, 2021 at 12:22 pm

    I am committing to this challenge,

    Reply
  160. Annette F says

    January 1, 2021 at 12:21 pm

    Happy New Year Greg! Starting today.

    Reply
  161. Thomas says

    January 1, 2021 at 11:24 am

    I completed day 1 of the kettlebels squat challenge

    Reply
  162. Thomas says

    January 1, 2021 at 11:23 am

    I am starting the kettlebell squat 30 day challenge.

    Reply
  163. Dan says

    January 1, 2021 at 9:11 am

    Great! Just completed both the Squat and Clean Challengers. Thanks.

    Reply
  164. Liesl says

    January 1, 2021 at 4:43 am

    First time ever signing on for a challenge 😉

    Reply
  165. Brian Laud says

    December 31, 2020 at 11:42 pm

    Starting on 1st Jan

    Reply
  166. Qasarah says

    December 31, 2020 at 7:46 pm

    Starting Jan 1st

    Reply
  167. Reggie says

    December 31, 2020 at 5:06 pm

    Starting Saturday 2nd

    Reply
  168. Susan Fouts says

    December 31, 2020 at 4:28 pm

    I am looking forward to starting this challenge, but I’m starting the new year with a fast, so I will begin on Jan. 8th.

    Reply
  169. Dan says

    December 31, 2020 at 4:07 pm

    Great! First time taking part in a KB challenge…..going to perform squat challenge tomorrow morning.

    Reply
  170. Kaz says

    December 31, 2020 at 6:12 am

    Starting tomorrow, 1 January 2021. Aim to improve my cycling as a result of this challenge.

    Reply
  171. Martha says

    December 31, 2020 at 4:30 am

    Looking forward to starting the Squat Challenge on January 1, 2021!

    Reply
  172. Jim says

    December 31, 2020 at 12:17 am

    Starting today 12-30-2020

    Reply
  173. Clark says

    December 30, 2020 at 11:12 pm

    Started day 1. Was easy. I bet I won’t be saying that in a few day!

    Reply
  174. Sheri says

    December 30, 2020 at 10:30 pm

    Question: Day one. Am I just doing 10 of these or am I supposed to do 2 or 3 sets of 10?

    Reply
    • Greg Brookes says

      December 31, 2020 at 9:22 am

      Just the one set Sheri

      Reply
  175. Sheri says

    December 30, 2020 at 10:18 pm

    Starting the 30 day challenge. Not going to wait until Jan 1. Going to start now!

    Reply
  176. Beth says

    December 30, 2020 at 5:03 pm

    Starting on Jan 1st

    Reply
  177. Russell Bergum says

    December 30, 2020 at 4:53 pm

    Thanks for setting this up! I’ll be starting this on January 1, and will be adding it to my normal workout schedule. I will be tracking my daily strain/recovery with my Polar watch/Polar Flow to avoid overtraining.

    Reply
  178. Lyn says

    December 30, 2020 at 4:34 pm

    Starting squat challenge

    Reply
  179. Richard Clemens says

    December 30, 2020 at 4:28 pm

    “starting the challenge

    Reply
  180. Chris Go says

    December 30, 2020 at 4:15 pm

    Starting the challenge 01 January…

    Reply
  181. Mary says

    December 30, 2020 at 3:57 pm

    Starting on Friday 1st Jan. Allowing myself 1 rest day each week.

    Reply
  182. Lisa says

    December 30, 2020 at 3:47 pm

    I’m starting this challenge TODAY! Thanks a bunch, Greg

    Reply
  183. Joan says

    December 30, 2020 at 3:31 pm

    Hi Greg! I am going to attempt the squat challenge for Jan 2021. Thank you as always for your work and encouragement!

    Reply
  184. Daniel Labarre says

    December 30, 2020 at 3:19 pm

    Starting the challenge

    Reply
  185. Chad Barney says

    December 30, 2020 at 2:32 pm

    I will be starting January 1, 2021

    Reply
  186. Bob says

    December 30, 2020 at 11:24 am

    I will be starting on January 1, 2021. Looking forward to it.

    Reply
    • Greg Brookes says

      December 30, 2020 at 11:58 am

      Sounds good Bob, welcome!

      Reply
  187. Flora says

    September 6, 2020 at 8:34 pm

    Made it to day 30.

    Reply
  188. Flora says

    September 5, 2020 at 6:16 pm

    Days 28 and 29 completed.

    Reply
  189. Flora says

    September 4, 2020 at 5:52 pm

    Day 28 completed doing the beginner pistol squats 3 x 5 reps plus 10 goblet squats. Will need to practice pistol squats along with whichever next routine I decide to try.

    Reply
  190. Flora says

    September 3, 2020 at 5:33 pm

    completed day 27.

    Reply
  191. Flora says

    September 2, 2020 at 7:09 pm

    Completed day 26.

    Reply
  192. Elena says

    September 2, 2020 at 12:05 pm

    starting the challenge

    Reply
  193. Flora says

    September 2, 2020 at 12:34 am

    Day 25 completed.

    Reply
  194. Flora says

    August 31, 2020 at 4:40 pm

    Days 21, 22, 23, and 24 completed.

    Reply
  195. Flora says

    August 30, 2020 at 6:01 pm

    Day 23 – Goblet squats to replace Deck squats. Some days are missing, ? cause. I did completed days 21 and 22.

    Reply
  196. Flora says

    August 29, 2020 at 4:57 pm

    Day 12 and 22 completed. Some difficulty with the over head squats but did 20 basic squats additionally.

    Reply
  197. Flora says

    August 28, 2020 at 5:21 pm

    Day 21 completed.

    Reply
  198. Flora says

    August 26, 2020 at 4:58 pm

    Day 20 completed.

    Reply
  199. Flora says

    August 25, 2020 at 5:17 pm

    Day 19 was able to do all 15 reps at once each side. Progressing slowly but surely. Thank you Greg.✌

    Reply
  200. Flora says

    August 24, 2020 at 6:23 pm

    Day 18 replaced Deck squats with the Goblet squat

    Reply
  201. Flora says

    August 23, 2020 at 6:34 pm

    Day 17 completed.

    Reply
  202. Flora says

    August 22, 2020 at 7:42 pm

    Day 16 replaced the Deck squats with the Goblet squats then did the deck portion of the squat itself. Hopefully I will get to the Deck squat.

    Reply
  203. Flora says

    August 21, 2020 at 6:04 pm

    Day 15 completed.

    Reply
  204. Flora says

    August 20, 2020 at 4:29 pm

    Day 14 completed.

    Reply
  205. Flora says

    August 19, 2020 at 5:18 pm

    Day 13 completed.

    Reply
  206. Flora says

    August 19, 2020 at 2:05 am

    Completed day 12.

    Reply
  207. Flora says

    August 18, 2020 at 1:33 am

    Day 11 completed.

    Reply
  208. Flora says

    August 17, 2020 at 12:25 am

    Days 9, 10 completed.

    Reply
  209. Kimon says

    August 16, 2020 at 5:27 pm

    Completed the workout 29

    Reply
  210. Flora says

    August 14, 2020 at 7:11 pm

    Day 9 completed.

    Reply
  211. flora says

    August 14, 2020 at 1:21 am

    Day 8 completed.

    Reply
  212. Kimon says

    August 13, 2020 at 6:56 pm

    Completed the workout 28. Pistol squats are too advanced for me, I’ve replaced them with 15 racked squats for each side – is it OK?

    Reply
  213. Flora says

    August 12, 2020 at 3:06 pm

    completed day 7 .

    Reply
  214. Kimon says

    August 11, 2020 at 8:27 pm

    Completed the workout 27

    Reply
  215. Flora says

    August 11, 2020 at 7:41 pm

    Days 5,6 completed.

    Reply
  216. Kimon says

    August 10, 2020 at 7:47 pm

    Completed the workout 26

    Reply
  217. Flora says

    August 9, 2020 at 7:04 pm

    Day 4 completed.

    Reply
  218. Flora says

    August 8, 2020 at 7:03 pm

    Day 3 completed.

    Reply
  219. Flora says

    August 7, 2020 at 5:16 pm

    Day 2 completed. Had to break up the 15 reps into 3×5 .

    Reply
    • Greg Brookes says

      August 8, 2020 at 7:07 am

      Yes, that’s the way Flora

      Reply
  220. Kwadwo says

    August 6, 2020 at 6:52 am

    Done with day 5 of the squat challenge. I am impressed how much I have improved with my squats. Exercises are becoming progressively challenging but I seem able to handle it with very little trouble. Thanks Gregg; I am also on the fat loss kettle program.I am gradually transforming my body.

    Reply
    • Greg Brookes says

      August 6, 2020 at 7:00 am

      Well done Kwadwo

      Reply
  221. Jeri Bryan says

    August 6, 2020 at 2:55 am

    I am starting this challenge on August 6th! I pray I can make it for thirty
    days and accomplish the deck squat & pistol squat! lol

    Reply
    • Greg Brookes says

      August 6, 2020 at 7:01 am

      The pistol squats will be very challenging

      Reply
  222. Flora says

    August 5, 2020 at 2:38 pm

    Day 1 completed including warm up squats to go deep.

    Reply
  223. Flora says

    August 4, 2020 at 6:53 pm

    Hope to start the challenge tomorrow.

    Reply
  224. Kimon says

    August 3, 2020 at 8:58 pm

    Completed the workout 25

    Reply
  225. Andrew says

    August 3, 2020 at 9:12 am

    starting today!

    Reply
  226. Kimon says

    August 2, 2020 at 8:27 pm

    Completed the workout 24

    Reply
  227. Kimon says

    July 30, 2020 at 8:31 pm

    Completed the workout 23

    Reply
  228. Roy says

    July 30, 2020 at 10:44 am

    Starting the squat challenge today 30/7. I gave up on the clean challenge as my elbow was giving me gyp. Will try it again later.

    Reply
  229. Zoe says

    July 30, 2020 at 5:35 am

    Since I completed the 30-day kettlebell clean challenge next is to start another one 🙂
    I’m starting today!

    Reply
    • Greg Brookes says

      July 30, 2020 at 8:42 am

      Excellent, well done Zoe

      Reply
  230. Kimon says

    July 29, 2020 at 7:40 pm

    Completed the workout 22

    Reply
  231. Kimon says

    July 29, 2020 at 5:28 pm

    Completed the workout 21

    Reply
  232. Bob says

    July 23, 2020 at 6:14 pm

    I’m starting Friday, 7/24/2020. Looking forward to the challenge

    Reply
  233. Kimon says

    July 23, 2020 at 6:06 pm

    Completed the workout 20

    Reply
  234. Mary Quinn says

    July 23, 2020 at 5:17 pm

    I will be starting this today.
    So it’s doing the one exercise for each day one round? Correct?

    Reply
    • Greg Brookes says

      July 24, 2020 at 6:43 am

      That’s right Mary

      Reply
  235. Kimon says

    July 22, 2020 at 8:04 pm

    Completed the workout 19

    Reply
  236. Kimon says

    July 20, 2020 at 8:18 pm

    Completed the workout 18

    Reply
  237. Kimon says

    July 19, 2020 at 5:47 pm

    Completed the workout 17

    Reply
  238. Kimon says

    July 18, 2020 at 6:58 pm

    Completed the workout 16.
    But I replaced the deck squats with 50 gobble squats (one of my favorites). I hope it’s OK, Greg, I’m not cheating!

    Reply
  239. Kimon says

    July 14, 2020 at 9:00 pm

    Completed the workout 14

    Reply
  240. Kimon says

    July 13, 2020 at 7:14 pm

    Completed the workout 13

    Reply
  241. Rance Richardson says

    July 11, 2020 at 10:19 pm

    Haven’t checked in for a couple days, but I’m at day 11 on July 11th.

    Reply
  242. Kimon says

    July 11, 2020 at 8:43 pm

    Completed the workout 12

    Reply
  243. Kimon says

    July 8, 2020 at 8:27 pm

    Completed the workout 11

    Reply
  244. Kimon says

    July 6, 2020 at 8:23 pm

    Completed the workout 10

    Reply
  245. Kimon says

    July 5, 2020 at 4:49 pm

    Completed the workout 9

    Reply
  246. Kimon says

    July 4, 2020 at 8:32 pm

    Completed the workout 8

    Reply
  247. Kimon says

    July 3, 2020 at 8:36 pm

    Completed the workouts 5, 6, 7

    Reply
  248. Kimon says

    July 1, 2020 at 8:18 pm

    Completed the workout 4.

    Reply
  249. Kimon says

    June 29, 2020 at 7:56 pm

    Completed the workout 3.

    Reply
  250. Kimon says

    June 28, 2020 at 1:33 pm

    Completed the workout 2

    Reply
  251. Kimon says

    June 27, 2020 at 8:24 pm

    Completed the workout 1

    Reply
  252. Kimon says

    June 27, 2020 at 2:01 pm

    Starting the challenge

    Reply
  253. Marie-Hélène Lebeault says

    June 25, 2020 at 5:55 pm

    Starting the challenge on Monday!

    Reply
  254. Tonye says

    May 7, 2020 at 11:52 pm

    Starting the challenge!

    Reply
  255. Susie Putnam says

    April 28, 2020 at 11:58 pm

    Completed workouts 4 and 5

    Reply
  256. Susan Putnam says

    April 26, 2020 at 11:11 pm

    Completed the workout

    Reply
  257. Susie Putnam says

    April 25, 2020 at 9:21 pm

    Completed the workout

    Reply
  258. Susie Putnam says

    April 24, 2020 at 2:35 pm

    Starting the challenge!

    Reply
    • Susan Putnam says

      April 25, 2020 at 12:10 am

      Completed the workout

      Reply
    • Susie Putnam says

      April 25, 2020 at 9:29 pm

      Is there a certain number of times to perform the daily exercise?

      Reply
      • Greg Brookes says

        April 26, 2020 at 7:59 am

        Just once per day Susie.

        Reply
  259. Leigh Hermes says

    March 31, 2020 at 6:27 am

    Starting the challenge

    Reply
  260. Kristin Glowa says

    March 30, 2020 at 2:59 am

    Starting the challenge

    Reply
  261. TYRODE says

    March 26, 2020 at 7:02 am

    starting the challenge

    Reply
  262. Marc Cardenas says

    March 19, 2020 at 5:10 pm

    About 1/3 of the way through. Been adding the challenge movement to my regular workouts. The pistol squats are going to be challenging, what do you recommend for easing my into those? Typical I’d use a TRX for balance and support.

    Reply
    • Greg Brookes says

      March 20, 2020 at 9:05 am

      Yes Marc, the TRX is excellent for assisting with Pistol Squat progression.

      Reply
  263. Susan says

    March 11, 2020 at 5:27 pm

    Starting the challenge

    Reply
  264. Luis Serrano says

    March 11, 2020 at 1:21 pm

    Challenge completed, not able to do the pistol squats but replaced it with 15 overhead kettlebell squats

    Reply
    • Greg Brookes says

      March 12, 2020 at 10:57 am

      Brilliant, well done Luis

      Reply
  265. Marc Cardenas says

    March 10, 2020 at 5:32 pm

    I started the challenge on 09 March, finished day 2 just now!

    Reply
    • Greg Brookes says

      March 11, 2020 at 9:14 am

      Well done Marc for sticking with it 🙂

      Reply
  266. Marissa says

    March 10, 2020 at 11:31 am

    I’m starting the challenge

    Reply
  267. Isabelle M Louis says

    March 8, 2020 at 1:12 am

    Challenge completed. Thank you very much!

    Reply
    • Greg Brookes says

      March 9, 2020 at 9:57 am

      Excellent, well done Isabelle.

      Reply
  268. Caleb Elfenbein says

    March 8, 2020 at 12:24 am

    Thanks for the challenge! I didn’t check in each day, in part because I took off days (added the challenge on top of 5 days a week of your kettlebell circuits), but it’s done! The pistols were killer. Will have to work on them—have a bad knee and they hurt even without the weight. Oh these tight hips!

    Reply
    • Greg Brookes says

      March 9, 2020 at 9:58 am

      Well done Caleb, I’ve got some hip mobility stuff coming your way soon.

      Reply
  269. Paul says

    March 5, 2020 at 5:39 am

    Completed day 30!

    Reply
    • Greg Brookes says

      March 5, 2020 at 8:43 am

      Excellent, well done Paul

      Reply
  270. Isabelle M Louis says

    March 4, 2020 at 7:23 pm

    Days 26 & 27 completed. I am training for the pistol with yoga blocks on each side. Going down and going up. It is really hard.

    Reply
    • Greg Brookes says

      March 5, 2020 at 8:44 am

      Sounds like a good plan Isabelle, I’ve written about 5 pistol squat progressions here too

      Reply
      • Isabelle M Louis says

        March 5, 2020 at 5:31 pm

        thank you very much, reaching the end of the challenge, we did a lot of squats! I am hoping for the next one, I realize that I need to exercise every day, even a short session and this challenge was great to create this habit.

        Reply
  271. Isabelle M Louis says

    March 3, 2020 at 2:33 am

    Days 24 and 25 completed.

    Reply
  272. Günther says

    March 2, 2020 at 9:42 pm

    Finished day 30 with 3 sets of TRX assisted pistol squats, 2 per side. Felt already easier than the first trial. I will continue doing them regularly!

    Reply
  273. Jessica Culberson says

    March 2, 2020 at 5:06 pm

    starting the challenge

    Reply
  274. Benno says

    March 2, 2020 at 3:10 pm

    Finished! Thank you very much for your nice challenge.

    Reply
    • Greg Brookes says

      March 3, 2020 at 9:28 am

      Brilliant, well done Benno.

      Reply
  275. Karen says

    March 2, 2020 at 6:53 am

    Day 13 complete! Got my HR up!

    Reply
  276. Keith Phillips says

    March 2, 2020 at 4:54 am

    Day 30 (Mar 1) of challenge completed!
    This was a good discipline for me; it was both a challenge to accept, then complete: successful on both accounts!
    Thanks, Greg

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:47 am

      Well done Keith for finishing the challenge.

      Reply
  277. Bayo says

    March 2, 2020 at 3:33 am

    Just finished Day 10. Trying to get good deep squats. Good to know that people are using TRX for the pistol squat. I’m gearing up for the last week. I feel a little stronger so far!!!

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:48 am

      Yes Bayo, the TRX is an excellent tool for assisting with Squats and Pistols

      Reply
  278. Willie says

    March 2, 2020 at 3:01 am

    Completed the 30 Day Challenge. What’s the next one?

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:49 am

      Brilliant, well done Willie, hold tight a new challenge is coming later this month.

      Reply
  279. Marilyn says

    March 2, 2020 at 2:26 am

    This was a great challenge! Each day was manageable to finish with just enough of a challenge. I finished the entire 30 days and learned some new techniques. Still can’t do the pistol squats, but I’m working on it. Thank you!

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:49 am

      Excellent, well done Marilyn.

      Reply
  280. Kai Timm says

    March 2, 2020 at 2:02 am

    starting challenge

    Reply
  281. Mary Carmichael says

    March 1, 2020 at 9:21 pm

    Finished day 26 on day 27 and day 27 on day 26 due to location. I did the pistol squats (assisted next to a chair) on the 28th, but then hurt my back doing something else, so did not finish the last two days. As you mentioned though, the goal was to develop a habit, and I have gotten back into doing legs on a regular basis. Thank- you for putting this challenge out there!

    Reply
    • Mary Carmichael says

      March 1, 2020 at 9:30 pm

      Oh, and no weight with the pistol squats. I could get down, but up wasn’t happening With weight 🤷🏻‍♀️

      Reply
  282. Keith R. says

    March 1, 2020 at 1:47 pm

    Day 30 completed, 10 assisted Pistol Squats. Thank-you for the challenge.

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:50 am

      Brilliant, well done Keith

      Reply
  283. Anna says

    March 1, 2020 at 1:36 pm

    Day 30 accomplished! Pistol Squats so far only half way down … will improve over time.
    Lessons learnt:
    1. Since I have been doing a daily KB-workout – even a short and ‘light’ one – sore muscles have decreased after the previous 2 – 3 times weekly ‘big’ KB trainings (which I have continued to do). Amazing. Something I could never have imagined – I expected the opposite.
    2. The idea of ‘just doing a few Squats’ helped me a lot to start working out daily and first in the morning. As I do 2 of of my 3 weekly ‘big’ workouts at home without anyone to push me I am prone to ‘postpone’ them (worst case: It’s late at night and I’m going to bed without exercising – and I’m even frustrated about it).
    Thank you Greg for this eye-opening and funny challenge! I’ll continue with the ’21 Following Workouts’ – daily of course ;)).

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:52 am

      Great, thanks for the feedback Anna and well done for finishing the 30 day challenge.

      Reply
  284. Günther says

    March 1, 2020 at 10:45 am

    After a needed rest day finished day 29 in 5 splits of 5.

    Reply
  285. Paul says

    March 1, 2020 at 6:21 am

    Completed day 29

    Reply
  286. Keith Phillips says

    March 1, 2020 at 5:02 am

    Day 28 (Feb 28) completed. (late entry)
    Day 29 (Feb 29) completed. In lieu of pistol squats, I performed 5 reps (each leg) of Romanian deadlifts & side step-ups.

    Reply
  287. Karen says

    February 29, 2020 at 7:07 pm

    Day 12 done!

    Reply
  288. Isabelle M Louis says

    February 29, 2020 at 5:05 pm

    Days 22 & 23 completed. The overhead squat is really hard for me, I had to switch to a lighter weight.

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:53 am

      Yes, they are tough on shoulder and thoracic mobility but using a lighter kettlebell is a great start.

      Reply
  289. Monika says

    February 29, 2020 at 12:45 pm

    woohoo, day 30 is complete! I did ten thrusters on each side instead of pistol squats. I’m going to continue to do some squats each day because I noticed the improvement in my overall flexibility in real life. So much easier to do stuff. Thanks, Greg! And how scary how quickly these 30 days flew by!

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:54 am

      Brilliant, well done Monika. Yes, Squats are great for mobility too which many people don’t realise.

      Reply
  290. Marek says

    February 29, 2020 at 8:38 am

    Finished day 30! I am out for the weekend and they don’t have neither kettlebells here nor TRX, so I used dumbbells and did 25 racket squads each side. Will continue with practicing of pistols squats when back home tomorrow evening.

    Reply
    • Greg Brookes says

      March 2, 2020 at 9:55 am

      Excellent, well done Marek.

      Reply
  291. Paul says

    February 29, 2020 at 5:23 am

    Completed day 28. Did single leg squats until just touching a chair.

    Reply
    • Greg Brookes says

      February 29, 2020 at 7:51 am

      Excellent, well done Paul

      Reply
  292. Marek says

    February 28, 2020 at 10:24 pm

    Day 29 completed.

    Reply
  293. Keith R. says

    February 28, 2020 at 6:45 pm

    Day 28. Tried Pistol Squats to a box, not quite ready so used gym rings suspended from a door pull-up bar and managed the down part. Really felt it in the knees and quads.

    Reply
  294. Vallery Lee says

    February 28, 2020 at 5:54 pm

    Am finding the deck squats very difficult and mine look nothing like your demonstration video, will keep practising

    Reply
  295. Günther says

    February 28, 2020 at 11:57 am

    Day 28: I did one pistol squat with my right foot and a 8kg kettlebell. But I had no chance with my left leg. I also used the TRX then, for the left foot I also needed assistance from the right foot in a staggered stance. I did 5 alternating pistols like that and it was still hard. There is quite an imbalance, after this challenge I will continue working on that.

    Reply
  296. Keith R. says

    February 28, 2020 at 11:03 am

    Day 27, 40 reps completed. 15-15-10 split.

    Reply
  297. Karen says

    February 28, 2020 at 3:49 am

    Day 11 done. OUCH! And I mean that in the best way possible.

    Reply
  298. Isabelle M Louis says

    February 28, 2020 at 2:13 am

    Day 21 completed. tough. but I did it.

    Reply
  299. Isabelle M Louis says

    February 27, 2020 at 7:16 pm

    Days 19 & 20 completed. Very interesting article this morning about the 3D kettlebell training.

    Reply
  300. Paul says

    February 27, 2020 at 6:33 pm

    Completed day 27

    Reply
  301. Kristin says

    February 27, 2020 at 5:55 pm

    Would this challenge be suitable for me? I had a baby just over 8 weeks ago. Or should I just concentrate on certain types of squats first to ease back into things. Thank you

    Reply
    • Greg Brookes says

      February 28, 2020 at 7:41 am

      First get clearance from your doctor to exercise Kristin, and then I’d begin with some bodyweight training.

      Reply
  302. Pam Ramp says

    February 27, 2020 at 3:02 pm

    Days 26 & 27 done. I’m back on schedule now… better late than never I guess 🙂

    Reply
  303. Marek says

    February 27, 2020 at 2:41 pm

    I finished day 28 today. I still not able stand up from pistol squad without help of TRX, so I helped myself with the tapes. Additionally I did 20 thruster squats each side.

    Reply
    • Greg Brookes says

      February 28, 2020 at 7:42 am

      Using the TRX is the right progression Marek, try to lower yourself into the bottom of the pistol as slowly as possible.

      Reply
  304. Monika says

    February 27, 2020 at 1:14 pm

    day 28 – pistol squats, yeah not going to happen. I did thrusters ten on each side instead. My favorite of all squats.

    Reply
    • Greg Brookes says

      February 28, 2020 at 7:43 am

      Yes they will take some specific pistol squat training Monika 🙂

      Reply
  305. Günther says

    February 27, 2020 at 9:39 am

    For the deck squats I found it better for me to reduce to 12kg. Added a jumprope and base Burpee ladder after that. Finished today’s squats with 16kg at a moderate pace in a row in 2:30 min. I seem to use my right buttocks more. I consider to use a staggered stance in the Future, but maybe the Single leg squat already works. Will see that tomorrow.

    Reply
  306. Keith Phillips says

    February 27, 2020 at 5:47 am

    Day 26 (Feb 26) completed.
    A nice balance to the solemnity of Ash Wednesday.

    Reply
  307. Paul says

    February 27, 2020 at 5:38 am

    Completed day 26

    Reply
  308. Bayo says

    February 27, 2020 at 4:22 am

    A little late to the game but I just finished day 6 (racked squats). I’ve been using 12kg so far (I’m female) and the weight seems ok. I can’t wait to get to deck squats and the killer pistol squat. Hope I can do them. This is a great challenge. Thanks Greg!!!

    Reply
    • Greg Brookes says

      February 27, 2020 at 11:01 am

      Sounds good to me Bayo

      Reply
  309. Dayo says

    February 26, 2020 at 11:16 pm

    Days 24, 25, 26 completed. No deck squats!

    Reply
  310. Marek says

    February 26, 2020 at 9:08 pm

    Two day passed, next two workouts done – 26th and 27th day. Actually I had a feeling that this 40 Squats today were as easy as 10 on the very first day…

    Reply
  311. Keith R. says

    February 26, 2020 at 2:13 pm

    Day 26, 15 Goblets + 15 Sit & Press completed.

    Reply
  312. Monika says

    February 26, 2020 at 12:49 pm

    day 27 – done ; 40 squats left me a bit breathless

    Reply
  313. Karen says

    February 26, 2020 at 6:55 am

    Day 10 done just in the nick of time!

    Reply
  314. Keith Phillips says

    February 26, 2020 at 5:57 am

    Day 25 (Feb 25) of challenge completed.

    Reply
  315. Karen says

    February 26, 2020 at 5:55 am

    I think I forgot to post yesterday! Day 9 done !

    Reply
    • Greg Brookes says

      February 26, 2020 at 2:55 pm

      Well done Karen

      Reply
  316. Mary Carmichael says

    February 26, 2020 at 5:21 am

    Whew! I have not checked in for a few days! Feb 22 – 25 >>days 22, 23, 24, & 25 were done each day or evening.

    Reply
    • Greg Brookes says

      February 26, 2020 at 2:56 pm

      Nice one, Mary

      Reply
  317. Paul says

    February 26, 2020 at 5:08 am

    Completed day 25. Did racked squats instead of overhead squats. Working on the overhead static hold exercises to help with the overhead squats.

    Reply
    • Greg Brookes says

      February 26, 2020 at 2:57 pm

      That sounds like a good idea Paul, you mean these overhead static holds.

      Reply
  318. Benno says

    February 25, 2020 at 9:33 pm

    Finished day 26

    Reply
  319. Luis Serrano says

    February 25, 2020 at 3:28 pm

    Day 15th completed, gettin’ harder. Doing it together along with the 21 day swing program.

    Reply
    • Greg Brookes says

      February 26, 2020 at 2:57 pm

      Good combination of workouts Luis 🙂

      Reply
  320. Keith R. says

    February 25, 2020 at 2:31 pm

    Day 25, 30 Racked Squats completed. Now officially achieving a deep squat with the 12kg KB.

    Reply
    • Greg Brookes says

      February 26, 2020 at 2:58 pm

      Brilliant, well done Keith

      Reply
  321. polo says

    February 25, 2020 at 11:10 am

    day 14 completed

    Reply
  322. Keith Phillips says

    February 25, 2020 at 5:41 am

    Completed: Day 24 (Feb 24) of the challenge

    Reply
  323. Paul says

    February 25, 2020 at 5:41 am

    Completed day 24

    Reply
  324. Isabelle M Louis says

    February 25, 2020 at 4:22 am

    Day 18 completed. I am trying to perfect the deck squat. I hope that when this challenge will be completed, there will be others, maybe you should offer them on a regular basis, each month with a focus on something specific. I would be happy to pay a fee.

    Reply
    • Greg Brookes says

      February 25, 2020 at 9:48 am

      Funny you should say that Isabelle, there is more on the way 🙂

      Reply
  325. Marek says

    February 24, 2020 at 9:39 pm

    Didn’t reported for some days, but I am progressing daily and finished day 25 today. Had to take an 8kg kettlebell of my wife for overheads squads. 🙂

    Reply
    • Greg Brookes says

      February 25, 2020 at 9:50 am

      Well done Marek, yes keep it light and master the movement first.

      Reply
  326. Keith R. says

    February 24, 2020 at 3:10 pm

    Day 24, 30 Racked Squats completed.

    Reply
  327. Monika says

    February 24, 2020 at 1:34 pm

    day 25 – done. I can’t do overhead kb squats even with my 15lbs kb so I did thrusterd instead.

    Reply
  328. Matrona says

    February 24, 2020 at 12:21 pm

    Starting over today.

    Reply
  329. polo says

    February 24, 2020 at 11:45 am

    days 11 to 13 complete. alltough, i forgot on saturday (day 12) and did 2 days on sunday. felt bad about it. day 14 (today) this evening.

    Reply
  330. Keith Phillips says

    February 24, 2020 at 5:48 am

    Day 23 (Feb 23) completed. These past 3 days have been a very good workout/challenge!

    Reply
    • Greg Brookes says

      February 24, 2020 at 9:11 am

      Yes Keith, it is getting more challenging now on your overall mobility.

      Reply
  331. Paul says

    February 24, 2020 at 5:18 am

    Completed day 23

    Reply
  332. Isabelle M Louis says

    February 24, 2020 at 1:56 am

    Days 16 and 17 completed. I am hoping to move to a deck squat with 8 kg one day, not yet.

    Reply
  333. Dayo says

    February 24, 2020 at 12:30 am

    days 21, 22 & 23 done. still cant do the deck squats! Replaced with goblet squats instead. Was able to do the overhead kettlebell squat

    Reply
    • Greg Brookes says

      February 24, 2020 at 9:12 am

      Nice one, well done Dayo

      Reply
  334. Karen says

    February 23, 2020 at 9:22 pm

    Day 7 & day 8 completed. Also did a 1.5 mile run yesterday and 3.5 today.

    Reply
    • Greg Brookes says

      February 24, 2020 at 9:12 am

      Well done Karen

      Reply
    • Pam Ramp says

      February 25, 2020 at 7:26 pm

      Days 24 and 25 DONE!!

      Reply
  335. Pam Ramp says

    February 23, 2020 at 4:47 pm

    Days 21, 22 and 23 now done. My weekends get a little crazy so I have to adjust and move things around at times, but nonetheless they get done 🙂

    Reply
    • Greg Brookes says

      February 24, 2020 at 9:13 am

      Great, well done Pam, not long to go now 🙂

      Reply
  336. Monika says

    February 23, 2020 at 2:39 pm

    day 24- done

    Reply
  337. Keith R. says

    February 23, 2020 at 12:37 pm

    Gastroscopy on Friday, so skipped Saturday, tried Overhead Squats which caused immediate back pain so I did 20 racked squats, 10 Goblets + 10 Sit & Press. Back on schedule!

    Reply
    • Greg Brookes says

      February 24, 2020 at 9:13 am

      Excellent, well done Keith.

      Reply
  338. Keith Phillips says

    February 23, 2020 at 5:12 am

    Day 22 (Feb 22) completed.

    Reply
  339. AndréS. says

    February 22, 2020 at 6:53 pm

    Hi everybody. I wasn’t able to complete this exercise. It was very difficult with my right arm, because I couldn’t keep it up while I was squatting. It seems like I hadn’t enough strength and my arm was going down… Today I have really felt fatigued so I tried with the 8kg kettlebell and I did it instead of 16kg maybe I could have been able to complete the day with a 12kg one but I don’t have it yet

    Reply
    • Greg Brookes says

      February 23, 2020 at 9:56 am

      Yes Andrés, start off with a lighter kettlebell and master the technique first, then you can add more weight later.

      Reply
  340. Keith R. says

    February 22, 2020 at 12:53 pm

    Day 21 completed, 20 then 15 split.

    Reply
  341. Günther says

    February 22, 2020 at 9:27 am

    Day 22, could not do the overhead squat due to lack of mobility. I think I need to train more Yoga squats. Substituted it by kettlebell thrusters.

    Reply
    • Greg Brookes says

      February 22, 2020 at 10:45 am

      Yes they are a demanding movement on shoulder and thoracic mobility Günther.

      Reply
  342. Paul says

    February 22, 2020 at 5:35 am

    Completed day 21

    Reply
    • Benno l says

      February 22, 2020 at 1:15 pm

      l am glad that lI completed day 22 yesyesyesl. I do notice someimprovement like less stiffness, a little leaner, and feeling more confident.

      Reply
  343. Mary Carmichael says

    February 22, 2020 at 3:56 am

    Day 21 finished.

    Reply
  344. Karen says

    February 22, 2020 at 2:34 am

    Back at it today after a few days of rest due to back pain. Day 6 completed!

    Reply
  345. Pam Ramp says

    February 21, 2020 at 1:50 pm

    Forgot to post day 20 done!! 2/3 of the way there!!!

    Reply
  346. Paul says

    February 21, 2020 at 3:48 am

    Completed day 20

    Reply
  347. Mary Carmichael says

    February 21, 2020 at 3:05 am

    15 – 2 handed KB squats in the books.

    Reply
  348. Dayo says

    February 20, 2020 at 11:09 pm

    Days 19 & 20 Done

    Reply
    • Keith Phillips says

      February 22, 2020 at 4:00 am

      Day 21 (Feb 21) completed.

      Reply
  349. Keith Phillips says

    February 20, 2020 at 9:07 pm

    Day 20 completed.
    Somewhat surprised (and pleased) that I have, in fact, taken this as a challenge!
    Seeing results!

    Reply
    • Greg Brookes says

      February 21, 2020 at 8:50 am

      Well done Keith, no long to go now 🙂

      Reply
  350. Brian says

    February 20, 2020 at 8:43 pm

    Day 10 completed.

    Reply
  351. Erika says

    February 20, 2020 at 6:10 pm

    Starting the challenge!

    Reply
    • Greg Brookes says

      February 21, 2020 at 8:50 am

      Welcome Erika

      Reply
  352. Anna says

    February 20, 2020 at 5:46 pm

    Day 20 accomplished – in sets of 5 with 1min. pauses. Uff. But these Deck Squats are becoming easier to perform. I still use a trick: I fold a gym-mat (not yoga, a thicker one) in 4 (makes about 4cm) and put it under my bottom. Helps with an easier landing and even more for coming off the floor. To continue I will slowly reduce this ‘little helper’.

    Reply
    • Greg Brookes says

      February 21, 2020 at 8:51 am

      Great idea Anna, that’s exactly how progression in fitness should be done.

      Reply
  353. Jeanmarie Hill says

    February 20, 2020 at 5:20 pm

    starting the challenge!

    Reply
    • Greg Brookes says

      February 21, 2020 at 8:51 am

      Welcome to the challenge Jeanmarie

      Reply
  354. Mary Carmichael says

    February 20, 2020 at 3:56 pm

    Day 19 finished.

    Reply
  355. Benno says

    February 20, 2020 at 3:16 pm

    Yeah did day 20!!!!

    Reply
  356. Keith R. says

    February 20, 2020 at 11:45 am

    Day 20, 15 reps completed.

    Reply
  357. Keith Phillips says

    February 20, 2020 at 9:39 am

    Day 19 completed…

    Reply
  358. polo says

    February 20, 2020 at 9:25 am

    day 10 complete

    Reply
  359. Pam Ramp says

    February 20, 2020 at 4:31 am

    Day 19 done

    Reply
  360. Isabelle M Louis says

    February 20, 2020 at 3:19 am

    Day 13. I tried deck squats with a 5 kg, and it is feasible.

    Reply
  361. Jennifer Floyd says

    February 20, 2020 at 3:01 am

    Completed day 12&13

    Reply
  362. Paul says

    February 19, 2020 at 10:53 pm

    Completed day 19

    Reply
  363. Mary Carmichael says

    February 19, 2020 at 7:44 pm

    Day 18 was done last night. Note: no shoes works best. Started with sneakers on and couldn’t figure out why the movement was so difficult on the return to vertical. Took them off and had a better time of it.

    Reply
  364. Günther says

    February 19, 2020 at 5:33 pm

    Day 19 completed with a highly needed 30s break between left and right side.

    Reply
  365. Al says

    February 19, 2020 at 4:19 pm

    Starting Challenge

    Reply
  366. Keith R. says

    February 19, 2020 at 3:15 pm

    Day 19, 30 reps completed.

    Reply
  367. woodley says

    February 19, 2020 at 10:57 am

    Finished 13 14 15 on Tues the 19th

    Reply
    • Greg Brookes says

      February 19, 2020 at 11:59 am

      That’s good going Woodley 🙂

      Reply
  368. polo says

    February 19, 2020 at 9:13 am

    Day 9 complete. yesterday evenings 12-weeks program tabata was hard…

    Reply
  369. Brian says

    February 19, 2020 at 6:35 am

    Day 9 completed.

    Reply
  370. Paul says

    February 19, 2020 at 5:26 am

    Completed day 18

    Reply
    • Greg Brookes says

      February 19, 2020 at 8:34 am

      Well done Paul

      Reply
  371. Keith Phillips says

    February 19, 2020 at 5:21 am

    18th day challenge (Feb 18) completed.

    Reply
  372. Karen says

    February 19, 2020 at 4:38 am

    Taking a rest day today. My low back is giving me some trouble. Not sure why, but want to be cautious.

    Reply
  373. Pam Ramp says

    February 19, 2020 at 2:06 am

    Day 17 & 18 done!!! All caught up 🙂 woohoo!

    Reply
  374. Andrés says

    February 18, 2020 at 7:29 pm

    completed the workout 18 🙂

    Reply
  375. Keith R. says

    February 18, 2020 at 7:00 pm

    Day 18 completed, 20 Goblets + 20 Sit & Press.

    Reply
  376. Monika says

    February 18, 2020 at 12:47 pm

    day 19 – done

    Reply
  377. Dayo says

    February 18, 2020 at 9:45 am

    Days 17 and 18 completed. Did Racked squats instead of the deck squats!

    Reply
  378. polo says

    February 18, 2020 at 8:44 am

    Day 8 complete.
    I do the squats in the morning and my usual program in the evening. yesterday i started to feel it…

    Reply
  379. Keith Phillips says

    February 18, 2020 at 5:50 am

    Day 17 (Feb 17) in the books; everything looking good, with the Challenge!

    Reply
  380. Mary Carmichael says

    February 18, 2020 at 5:36 am

    Day 17 has been done. Time to sleep it off. 20 Deck squats tomorrow is no joke! I did them for the first time on Sunday. I tried without weight to get the feel of it, and didn’t think I’d be able to do it. Once I put the bell in hand the movement was much smoother. That counterweight certainly helped!

    Reply
  381. Paul says

    February 18, 2020 at 4:54 am

    Completed day 17

    Reply
  382. Brian says

    February 18, 2020 at 3:02 am

    Day 8 completed.

    Reply
  383. Isabelle M Louis says

    February 17, 2020 at 11:38 pm

    Day 11 today. Thank you so much for the videos showing the perfect form to follow for each exercise.

    Reply
  384. Karen says

    February 17, 2020 at 11:16 pm

    Day 5 and 6 completed today! Feeling good and not as sore. I think my run helped. I love these workouts!

    Reply
  385. Jennifer Floyd says

    February 17, 2020 at 7:59 pm

    Completed day 10&11

    Reply
  386. Keith R. says

    February 17, 2020 at 3:34 pm

    Day 17, 24 reps completed, forgot to say, from Monday 10th February, I’ve been adding on your 12 week men’s program to the challenge.

    Reply
  387. Monika says

    February 17, 2020 at 12:58 pm

    day 18 done. No deck squats, rack squats instead.

    Reply
  388. polo says

    February 17, 2020 at 12:27 pm

    wow, i just checked, what deck squats are. now i’m looking very much forward to them. i might just have to try them before. looks like a great, but difficult/heavy exercise…

    Reply
    • Greg Brookes says

      February 18, 2020 at 8:46 am

      Yes a fun exercise Polo 😉

      Reply
  389. polo says

    February 17, 2020 at 11:48 am

    Day 4-7 complete

    Reply
  390. Anna says

    February 17, 2020 at 10:55 am

    Day 16 completed. OMG – these Deck Squats are quite tricky to perform… Altough I’m 70, I do not have any problems with my hip mobility but have difficulties to com back off the floor. My knees tend to go inwards doing it instead of remaining in the Squat position. It looks so smooth in your video – ENVY! ;))
    I keep trying of course, it’s so much fun to learn new moves.

    Reply
    • Greg Brookes says

      February 18, 2020 at 8:47 am

      Well done Anna, nice and steady

      Reply
  391. Keith Phillips says

    February 17, 2020 at 5:15 am

    Day 16 (Feb 16) completed. Performed another exercise, in lieu of the deck squats.

    Reply
  392. Paul says

    February 17, 2020 at 5:12 am

    Completed day 16

    Reply
  393. Mary Carmichael says

    February 17, 2020 at 3:49 am

    Can’t remember if I checked in on the 14th, but done, 15th done (Half way there!) and 16th done.

    Reply
    • Greg Brookes says

      February 17, 2020 at 7:34 am

      Thanks, well done Mary

      Reply
  394. Brian says

    February 17, 2020 at 3:40 am

    Day 7 completed.

    Reply
  395. Jennifer Floyd says

    February 17, 2020 at 3:13 am

    Completed day 8&9

    Reply
  396. Pam Ramp says

    February 17, 2020 at 2:23 am

    It’s been a busy weekend. Days 15 and 16 done!! Just over the halfway point!! 🙂

    Reply
  397. Matrona says

    February 16, 2020 at 10:53 pm

    Day 6&7 done Day 6 not recorded until now.

    Reply
  398. Diane says

    February 16, 2020 at 9:24 pm

    Day 16 – done the deck squats. They were not pretty! I have issues with my tailbone so needed to add a cushion which through off my balance a bit. Hope these deck squats improve by the end of the challenge.

    Reply
    • Greg Brookes says

      February 17, 2020 at 7:35 am

      Yes well done Diane, they should improve the more you practice 🙂

      Reply
  399. Dayo says

    February 16, 2020 at 8:30 pm

    Days 15 and 16 done…forgot to check in again. I could not do the deck squats . Lol. Even the momentum of a 16kg kettle bell couldn’t get me off the floor. So I went for the thrusters instead. I imagine that the deck squat and the pistol squats would be no-nos for me. What a shame…I thought I was doing so well!

    Reply
    • Greg Brookes says

      February 17, 2020 at 7:36 am

      Don’t worry Dayo, just keep squatting and finish the challenge 🙂

      Reply
  400. V SuRae Stewart says

    February 16, 2020 at 3:03 pm

    starting the challenge

    Reply
  401. Benno Lindeboom says

    February 16, 2020 at 12:48 pm

    Question Greg, do you have something with kettlebells for my age 55+? Or are your selling workouts for all ages?

    Reply
    • Greg Brookes says

      February 16, 2020 at 4:53 pm

      All depends on your current level of health and fitness Benno. Finish the Squat challenge and see how you feel 🙂

      Reply
  402. Keith R. says

    February 16, 2020 at 11:49 am

    Day 16, deck squat is too advanced for me so I did 10 Goblets + 10 Sit & Press, similar movements minus the standingup.

    Reply
    • Greg Brookes says

      February 16, 2020 at 4:53 pm

      Nice one Keith.

      Reply
  403. Keith Phillips says

    February 15, 2020 at 11:32 pm

    Feb 15–day 15 of the Challenge–completed.

    Reply
  404. Benno Lindeboom says

    February 15, 2020 at 10:30 pm

    Did day 16 but l have a cold that’s why l did instead of deck squats l did the overhead kettlebell squats, 10 at each side. This was for my painfull head much nicer but also touch to do. I split it in reps of 5. Later when l am recovered l try the deck squads instead of overhead squats.lam really trying not to cheat.

    Reply
  405. Günther says

    February 15, 2020 at 10:05 pm

    Did my first deck squats today. Wow, tougher than expected. I think I will add it to my favourites.

    Reply
    • Greg Brookes says

      February 16, 2020 at 4:54 pm

      Yes, they are all about your hip mobility Günther.

      Reply
  406. Karen says

    February 15, 2020 at 9:57 pm

    Day 4 completed. 4.5 mile run, kettlebell rows (5 reps X 3 each side), and copious amounts of dancing to Backstreet Boys in the kitchen! It’s Saturday!

    Reply
  407. Paul says

    February 15, 2020 at 6:43 pm

    Completed day 15

    Reply
  408. Keith R. says

    February 15, 2020 at 6:41 pm

    Day 15, 30 reps completed.

    Reply
  409. Brian says

    February 15, 2020 at 5:54 pm

    Day 6 completed.

    Reply
  410. Monika says

    February 15, 2020 at 1:46 pm

    day 16 – deck squats are just not happening for me. I did racked squats instead.

    Reply
    • Greg Brookes says

      February 16, 2020 at 4:56 pm

      That’s no problem Monika, they are tough unless you have good hip mobility

      Reply
  411. Marek says

    February 15, 2020 at 11:32 am

    Just finished workout 16 and did workouts 11 to 15 in past 5 days.

    Reply
  412. Dayo says

    February 15, 2020 at 9:07 am

    Day 13 and 14 completed. Forgot to check in!

    Reply
    • Greg Brookes says

      February 16, 2020 at 4:56 pm

      Well done Dayo

      Reply
  413. Keith Phillips says

    February 15, 2020 at 6:33 am

    Challenge, Day 14 (Feb 14) completed.

    Reply
  414. Paul says

    February 15, 2020 at 5:22 am

    Completed day 14

    Reply
  415. Pam Ramp says

    February 15, 2020 at 3:23 am

    Finished day 14 along with week 4 of the 12 week women’s program. Hope everyone had a great Valentine’s day!

    Reply
  416. Karen says

    February 15, 2020 at 2:59 am

    Day 3 done! Ouchie! But I am determined to build the habit!

    Reply
    • Greg Brookes says

      February 15, 2020 at 7:52 am

      Well done Karen, keep going!

      Reply
    • Monika says

      February 15, 2020 at 1:47 pm

      I know! The first three days my thighs were so sore but since then no more soreness.

      Reply
  417. Matrona says

    February 15, 2020 at 1:59 am

    Day 5 done

    Reply
  418. Pam Ramp says

    February 14, 2020 at 11:03 pm

    Day 13 was done yesterday, it was really late and I forgot to post. Getting ready to do day 14 now.

    Reply
    • Greg Brookes says

      February 15, 2020 at 7:53 am

      Well done Pam, better late than never!

      Reply
  419. Brian says

    February 14, 2020 at 9:26 pm

    Day 5 completed.

    Reply
  420. Sherin Kumar says

    February 14, 2020 at 6:37 pm

    starting the challenge Tomo..15/02

    Reply
    • Greg Brookes says

      February 14, 2020 at 7:01 pm

      Excellent, welcome Sherin.

      Reply
  421. Vallery Lee says

    February 14, 2020 at 6:13 pm

    Just completed day 5. When I started day 1 the thought of doing 20 squats was a bit scary but I have done it!

    Reply
    • Greg Brookes says

      February 14, 2020 at 7:01 pm

      Brilliant, well done Vallery.

      Reply
  422. Monika says

    February 14, 2020 at 1:25 pm

    day 15 done. I’m kind of over squats now, but then I remember all the situations lately I had when I had to squat for everyday things to do, like putting the boot on my dogs foot because he had surgery before going outside a million times a day, or getting cases of water from all the back in t; he shelf at the bottom in the store, and I can do it easily without a twinge or pain in my knees, so I know it’s good for me and of course I will keep doing them. 😁

    Reply
    • Greg Brookes says

      February 14, 2020 at 7:03 pm

      Yes they are essential Monika, finish the 30 days 🙂

      Reply
      • Monika says

        February 15, 2020 at 1:50 pm

        I sure will. 🙂 and beyond with your 4 minute circuit workouts. I’m hoping that soon I will be able to do more than just the 4 min workouts but I still get bone tired if I do more. Stupid Adrenals.

        Reply
  423. RC says

    February 14, 2020 at 1:03 pm

    Starting the challenge.

    Reply
  424. Keith R. says

    February 14, 2020 at 1:02 pm

    Day 14, 20 reps completed before breakfast.

    Reply
    • Greg Brookes says

      February 14, 2020 at 7:02 pm

      Nice Keith, and then breakfast as a reward.

      Reply
  425. Mary Carmichael says

    February 14, 2020 at 4:17 am

    Days 12 & 13 have been done.

    Reply
  426. Stephanie says

    February 14, 2020 at 2:58 am

    Just finished day 13. Almost halfway!!!

    Reply
    • Greg Brookes says

      February 14, 2020 at 8:28 am

      Yes and how are you feeling Stephanie?

      Reply
  427. Keith Phillips says

    February 14, 2020 at 2:40 am

    Day 13 (Feb 13) of the squat challenge completed!

    Reply
  428. Paul says

    February 14, 2020 at 2:28 am

    Completed day 13

    Reply
  429. Karen says

    February 14, 2020 at 2:19 am

    Day 2 of challenge done. I was feeling day 1 today!

    Reply
  430. Matrona says

    February 14, 2020 at 1:43 am

    Day 4 done.

    Reply
  431. woodley says

    February 14, 2020 at 1:26 am

    Finished Day 12 & 13 after my workout. Also did Days 9,10, &11 on the 11th

    Reply
  432. Jennifer Floyd says

    February 14, 2020 at 12:21 am

    Completed day 6

    Reply
  433. Brian says

    February 13, 2020 at 9:19 pm

    Day 4 completed.

    Reply
  434. Jan Venter says

    February 13, 2020 at 4:38 pm

    Day 13 done

    Reply
  435. Polo says

    February 13, 2020 at 2:02 pm

    Day 3 complete, started with the e-mail-reminder

    Reply
  436. Keith R. says

    February 13, 2020 at 12:06 pm

    Day 13, 30reps completed.

    Reply
  437. Aaron says

    February 13, 2020 at 11:39 am

    Starting today

    Reply
    • Greg Brookes says

      February 14, 2020 at 8:30 am

      Welcome to the challenge Aaron!

      Reply
  438. De Wolf Geert says

    February 13, 2020 at 10:43 am

    I’ve already done 6 days and it goes very well!! No muscle pain!
    I am a man of 53years old and I am using a kettlebell of 12kg.
    Thanks a lot

    Reply
    • Greg Brookes says

      February 14, 2020 at 8:30 am

      Sounds good 🙂

      Reply
  439. Dragos says

    February 13, 2020 at 9:13 am

    Starting the challenge

    Reply
    • Greg Brookes says

      February 13, 2020 at 9:39 am

      Welcome Dragos

      Reply
  440. Brian says

    February 13, 2020 at 6:32 am

    Day 3 complete.

    Reply
  441. Keith Phillips says

    February 13, 2020 at 4:55 am

    Day 12 (Feb 12) challenge completed.
    Greg: I did not read that, in 4 weeks, I would be capable/competent in mastery of the KB pistol squat; I did read a link to work towards that goal!

    Reply
  442. Paul says

    February 13, 2020 at 4:14 am

    Completed day 12

    Reply
  443. Pam Ramp says

    February 13, 2020 at 4:07 am

    Day 12 done

    Reply
  444. Jennifer Floyd says

    February 13, 2020 at 3:09 am

    Completed day 5

    Reply
  445. Dayo says

    February 12, 2020 at 11:13 pm

    Completed Day 12

    Reply
  446. Benno Lindeboom says

    February 12, 2020 at 9:10 pm

    Did day 12. But l had a cold so l did 10 reps, and 10 reps again and 10 reps finally with a short break in between. And before that l did a disco dance on Ram Jam Black Betty with my daughter, phew.

    Reply
  447. Karen says

    February 12, 2020 at 6:44 pm

    Day one of challenge done. Also did Week 1 Day 3 of 12 week women’s challenge. And some yoga flow.

    Reply
    • Greg Brookes says

      February 13, 2020 at 9:42 am

      Well done Karen, yoga flow for mobility 🙂

      Reply
  448. Jan Venter says

    February 12, 2020 at 6:08 pm

    Day 12 done awesome

    Reply
  449. Kevin Chung says

    February 12, 2020 at 5:39 pm

    Taking the kettlebell 30 challenge

    Reply
  450. Jennifer Floyd says

    February 12, 2020 at 3:12 pm

    Completed day 3&4

    Reply
  451. Matrona says

    February 12, 2020 at 2:36 pm

    Day 3 done.

    Reply
  452. Vallery Lee says

    February 12, 2020 at 1:16 pm

    Days 1, 2 and 3 completed

    Reply
    • Greg Brookes says

      February 13, 2020 at 9:43 am

      Nice one Vallery!

      Reply
  453. Monika says

    February 12, 2020 at 1:05 pm

    day 13 done. Squats have invaded my dreams now. 🤣

    Reply
    • Greg Brookes says

      February 13, 2020 at 9:43 am

      Brilliant!

      Reply
  454. Keith R. says

    February 12, 2020 at 11:52 am

    Day 12,16 reps completed. Noticing deeper squats and improved hamstring, calf and ankle mobility.

    Reply
    • Greg Brookes says

      February 13, 2020 at 9:44 am

      Sounds good Keith 🙂

      Reply
  455. Paul says

    February 12, 2020 at 5:06 am

    Completed day 11

    Reply
  456. Jan Venter says

    February 12, 2020 at 3:23 am

    Day 11 done

    Reply
  457. Pam Ramp says

    February 12, 2020 at 1:43 am

    Day 11 done along with day 2 week 4 of the women’s 12 week program!! Love this so far

    Reply
  458. Brian says

    February 11, 2020 at 8:59 pm

    Day 2 completed!

    Reply
  459. Nicola Dykes says

    February 11, 2020 at 8:26 pm

    Starting today – 11/2/20

    Reply
    • Greg Brookes says

      February 12, 2020 at 8:29 am

      Welcome Nicola 🙂

      Reply
  460. Wolfgang says

    February 11, 2020 at 7:17 pm

    Day 5 done

    Reply
  461. Matrona says

    February 11, 2020 at 5:44 pm

    Day 2 completed.

    Reply
  462. Mary Carmichael says

    February 11, 2020 at 5:28 pm

    Day 10 was done and will do day 11 tonight with my regular workout. Legs are sore, but it feels great! They are my least favorite to work out, that’s why I’m doing this challenge.

    Reply
    • Greg Brookes says

      February 12, 2020 at 8:32 am

      Well done Mary, and yes often we get the most benefit from working those neglected areas 🙂

      Reply
  463. Günther says

    February 11, 2020 at 4:14 pm

    Still one day ahead. Yesterday I had the 30 Goblet Squats. Afterwards I did a workout with 3 sets of half TGUs (4ps), SL deadlift (11ps), 8 pushups plus 10s plank, bodyweight Bulgarian split squats (8ps) and KB rows 15ps. (All 16kg)
    That was maybe a bit too hard… so today I will only do some easy jumproping and a bit of core plus the squat challenge of course.

    Reply
    • Greg Brookes says

      February 12, 2020 at 8:33 am

      Steady as you go Günther 🙂

      Reply
  464. Keith says

    February 11, 2020 at 10:36 am

    Day 11, 30 reps completed, busy workout day yesterday, well earned sports massage this afternoon.

    Reply
    • Greg Brookes says

      February 11, 2020 at 10:55 am

      Nice one Keith, yes enjoy that massage!

      Reply
  465. Paul says

    February 11, 2020 at 4:22 am

    Completed day 10

    Reply
  466. Keith Phillips says

    February 11, 2020 at 4:09 am

    Hi, Greg!
    Completed Day 10 (Feb 10) of the Challenge…
    So far, this has been a challenge that I have liked!
    There’s another Keith, I believe. Could he add the first initial of his surname, to distinguish us? Thanks

    Reply
    • Greg Brookes says

      February 11, 2020 at 8:29 am

      Well done Keith, I’m pleased you are enjoying it 🙂

      Reply
    • Keith says

      February 11, 2020 at 6:08 pm

      No problem Keith P.

      Reply
    • Keith Phillips says

      February 12, 2020 at 4:39 am

      Day 11 (Feb 11) completed!
      These higher rep days are a good way to practice ones breathing!

      Reply
      • Greg Brookes says

        February 12, 2020 at 8:29 am

        That’s right Keith

        Reply
  467. Matrona says

    February 11, 2020 at 4:00 am

    Today is day one. I’m beginning the 30 day challenge and incorporating it into my new 6 week workout challenge.

    Reply
    • Greg Brookes says

      February 11, 2020 at 8:29 am

      Excellent, well done Matrona

      Reply
      • Matrona says

        February 11, 2020 at 5:45 pm

        Thanks, Greg and thanks for the workouts and info.

        Reply
  468. Pam Ramp says

    February 11, 2020 at 2:39 am

    Day 10 done :). 1/3 of the way there!!

    Reply
    • Greg Brookes says

      February 11, 2020 at 8:30 am

      Yes Pam, now the fun really begins!

      Reply
  469. Dayo says

    February 11, 2020 at 1:27 am

    Day 10 workout completed!

    Reply
  470. Brian says

    February 10, 2020 at 10:50 pm

    Day 1 completed.

    Reply
  471. Kristin says

    February 10, 2020 at 7:25 pm

    Starting today

    Reply
  472. Jan Venter says

    February 10, 2020 at 6:40 pm

    Up to date day 10 done hav’nt missed a day

    Reply
    • Greg Brookes says

      February 11, 2020 at 8:30 am

      Nice one Jan, keep going!

      Reply
  473. Brian says

    February 10, 2020 at 4:48 pm

    Beginning the challenge.

    Reply
  474. Isabelle M Louis says

    February 10, 2020 at 4:44 pm

    4th day of the challenge. I am a little late but I will persist. The deck squat is intimidating … we will see.

    Reply
    • Greg Brookes says

      February 11, 2020 at 8:43 am

      Yes Isabelle the Deck Squat can be a little tricky but I’ve listed alternative exercises in the article above. Best of luck!

      Reply
    • Isabelle M Louis says

      February 14, 2020 at 1:17 am

      Day 7. I enjoy it.

      Reply
      • Greg Brookes says

        February 14, 2020 at 8:29 am

        That’s good to hear Isabelle

        Reply
  475. Eveline says

    February 10, 2020 at 3:12 pm

    day 10 – done

    Reply
  476. Keith says

    February 10, 2020 at 12:36 pm

    Day 10, 15 reps completed.

    Reply
  477. Anna says

    February 10, 2020 at 12:11 pm

    Day 10 accomplished. A very good way (at least for me) to get familiar with a daily kettlebell routine. I regularly do a 3x per week KB-workout (and a daily 7min. joint mobility routine) and I feared constantly sore muscles from a daily KB-training. It’s the opposite: Much less sore muscles after the ‘big’ workouts – nice!
    Thank you Greg for the input!

    Reply
    • Greg Brookes says

      February 10, 2020 at 12:50 pm

      Yes Anna, well said. I’ve discovered lots of success from shorter workouts but performed more frequently, the accumulation is what is important. Just think about how many squats you will have performed after 30 days but without the terrible muscle soreness 🙂

      Reply
  478. Pam Ramp says

    February 10, 2020 at 9:33 am

    Day 9 was done late last night and I forgot to post. Day 10 will be done later today..

    Reply
    • Greg Brookes says

      February 10, 2020 at 9:49 am

      Sounds good Pam, well done.

      Reply
  479. Wolfgang says

    February 10, 2020 at 5:51 am

    Day 4 done

    Reply
  480. Paul says

    February 10, 2020 at 5:05 am

    Completed day 9

    Reply
  481. David says

    February 10, 2020 at 4:52 am

    Completed day 4

    Reply
  482. Keith Phillips says

    February 10, 2020 at 4:52 am

    Challenge, Day 9 (Feb 9) completed.

    Reply
  483. Jennifer Floyd says

    February 10, 2020 at 2:13 am

    Day 2 completed

    Reply
  484. Dayo says

    February 10, 2020 at 1:34 am

    Day 9 completed

    Reply
  485. Stephanie says

    February 9, 2020 at 11:15 pm

    Oops. List the flow for a couple of days but I am back on track for day 10.

    Reply
    • Greg Brookes says

      February 10, 2020 at 8:31 am

      Good, well done Stephanie.

      Reply
  486. Marek says

    February 9, 2020 at 10:32 pm

    Days 8 and 9 done.

    Reply
  487. Mary Carmichael says

    February 9, 2020 at 9:33 pm

    Days 4-8 were done. About to crank out day 9 now.

    Reply
    • Greg Brookes says

      February 10, 2020 at 8:32 am

      Excellent, well done Mary

      Reply
  488. Steph says

    February 9, 2020 at 9:13 pm

    Working through some SI joint pain but Day 1-9 complete!

    Reply
  489. Eveline says

    February 9, 2020 at 9:05 pm

    day 9 – done

    Reply
  490. Benno Lindeboom says

    February 9, 2020 at 7:45 pm

    I finished day 10. And l notice that my technique is getting better. Especially when l tense all my muscles.

    Reply
  491. Wolfgang says

    February 9, 2020 at 5:18 pm

    Day 3 completed

    Reply
  492. Keith says

    February 9, 2020 at 3:41 pm

    Day 9, 16 reps completed. I always warm up before workouts. Ankles (dorsiflexion), calves, quads and hamstrings, it helps to get a deeper squat.

    Reply
  493. Vallery Lee says

    February 9, 2020 at 7:38 am

    Started the challenge

    Reply
  494. David says

    February 9, 2020 at 7:07 am

    Finished day 2 yesterday and day 3 today!

    Reply
  495. Keith Phillips says

    February 9, 2020 at 5:08 am

    Day 8 (Feb 8) squat completed

    Reply
  496. Patsey says

    February 9, 2020 at 4:32 am

    starting the challenge

    Reply
  497. Pam Ramp says

    February 9, 2020 at 2:02 am

    Day 8 done…better late than never

    Reply
    • Greg Brookes says

      February 10, 2020 at 8:35 am

      Yes, keep going Pam 🙂

      Reply
  498. Darlyne Perry says

    February 9, 2020 at 12:35 am

    Starting the challenge Sunday, February 8th! ! So excited! Thank you so much!

    Reply
    • Greg Brookes says

      February 10, 2020 at 8:35 am

      Welcome Darlyne

      Reply
  499. Paul says

    February 9, 2020 at 12:12 am

    Completed day 8

    Reply
  500. Amanda Peskett says

    February 8, 2020 at 11:46 pm

    starting the challenge“

    Reply
  501. Keith says

    February 8, 2020 at 6:20 pm

    Day 8, 15 reps completed. Rest day.

    Reply
  502. Jennifer Floyd says

    February 8, 2020 at 5:29 pm

    Finished day 1

    Reply
  503. Monika says

    February 8, 2020 at 1:38 pm

    Day 9 done. I was glad that it was only 16 reps because I had the most horrible night.

    Reply
  504. Eveline says

    February 8, 2020 at 1:23 pm

    Yesterday Day 7 – done…without knowing that later the snowstorm would left so much snow that I made squats for at least 2 hours shoveling!! I’m in Quebec, Canada.
    Today, Day 8 – done!

    Reply
  505. Jan Venter says

    February 7, 2020 at 8:21 pm

    Day 6 & 7 done

    Reply
  506. Keith says

    February 7, 2020 at 12:23 pm

    Day 7, 20 reps completed. Push-ups + Dumb-bell workout later today.

    Reply
  507. Paul says

    February 7, 2020 at 5:29 am

    Completed day 6

    Reply
  508. David Stouffer says

    February 7, 2020 at 4:14 am

    Started the challenge and completed the first workout. Better late than never.

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:23 am

      That’s right, well done David.

      Reply
  509. Glenn says

    February 7, 2020 at 3:33 am

    I’ve been in since the 1st. Looking forward to pistol squats by March. Should we work on body weight progressions in addition to daily squats?

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:27 am

      Hi Glenn, this challenge isn’t about just performing Pistols at the end it’s about consistency and daily squatting 🙂 If Pistols are your ultimate goal then check out my article here: How to master the Pistol squat. You will need to start performing a few bodyweight assisted ones, to begin with.

      Reply
  510. Kym Kettler-Paddock says

    February 7, 2020 at 1:54 am

    I am going to start the 30 day workout on Saturday, February 8. I live in Hong Kong and many things are shut at the moment due to the coronavirus, but thankfully, my apartment building’s gym is still open.

    My kids are off school due to containment procedures for a month, so this challenge fits neatly into this rather challenging time. Thanks for offering it!

    Reply
  511. Monika says

    February 7, 2020 at 12:54 am

    Day 7 done. Loving this! Just read your newsletter. I’m envious! I’m originally from Austria, living in Canada now. Wish I was there too. 🙂

    Reply
  512. Pendulumn says

    February 7, 2020 at 12:49 am

    Day 1 – 10 goblet KB Squats done added at the end of my weight lifting session.

    Reply
  513. Pam Ramp says

    February 7, 2020 at 12:47 am

    Day 6 done along with week 3 day 3 of the 12 wk women’s program. Loving it!!

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:28 am

      Well done Pam.

      Reply
  514. Dayo says

    February 6, 2020 at 10:30 pm

    Day 6 completed

    Reply
  515. Sharon Blackledge says

    February 6, 2020 at 10:09 pm

    I am starting the challenge 7th February

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:31 am

      Excellent, well done Sharon.

      Reply
  516. Lynn says

    February 6, 2020 at 9:32 pm

    I am starting on 2-6-2020. I do have your program but wish it was in the form of a DVD. Love bells so maybe this will get me going. I too have the goal of doing a not bad looking pistol squats.

    Reply
  517. Lynn Knott says

    February 6, 2020 at 7:23 pm

    Starting the challenge on 2/7 – some of the exercises look “out of my league” but am committed to giving it my best effort! Lynn

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:32 am

      Well done Lynn, yes in the article above I give alternatives if the exercises become too challenging 🙂

      Reply
  518. annie d says

    February 6, 2020 at 7:19 pm

    I’m in! Starting this evening. Thank you, Greg!

    Reply
  519. Wolfgang says

    February 6, 2020 at 7:10 pm

    I started today and finished day 1.

    Reply
  520. Joanne says

    February 6, 2020 at 6:24 pm

    I am no stranger to Greg’s workouts and look forward to challenges like this.

    My goal for 2020 is to maintain activity and add a workout note to the calendar every day. Even though I put on 10,000+ steps a day at work, I want to include something more challenging and these daily squat exercises are the icing on the cake, especially when I can’t fit in a full workout. Days 1-6 done! Keeps the habit going.

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:33 am

      Well done Joanne and good to hear from you.

      Reply
  521. Delphine Darcel Kirkland says

    February 6, 2020 at 5:42 pm

    I started on the 1st and followed up the 2nd. I used a 26lb. kettlebell; had to switch to 20lbs. to complete the set. We had beautiful weather here in the mountains so I hiked 7 miles 2 consecutive days, alternating between max pace and casual. My butt, thighs and calves were sore and I knew the squats would leave me too sore, interfering with me continuing to exercise daily, so I didn’t the 3rd and 4th. Returned to squats yesterday. Not sure today so the challenge continues.

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:33 am

      Just keep going Delphine 🙂

      Reply
  522. Steve says

    February 6, 2020 at 5:23 pm

    Late to the party but I’ll be starting on 10th Feb.

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:34 am

      The party is happening all month Steve 🙂

      Reply
  523. Diane says

    February 6, 2020 at 4:45 pm

    Day 5 completed! QUESTION: In the goblet squat, if my elbows land on my knees in the squat position, does that mean my stance is not wide enough?

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:35 am

      My elbows touch my knees sometimes Diane, so you are doing OK.

      Reply
  524. Pendulumn says

    February 6, 2020 at 4:16 pm

    starting the challenge

    Reply
  525. Marek says

    February 6, 2020 at 3:15 pm

    Did days 6 (yesterday) and 7 today.

    Started to exercise pistol squad with TRX, but I still have doubts if I will able to do it at the end of the month with kettlebells. 😉

    Reply
    • Greg Brookes says

      February 7, 2020 at 8:37 am

      You can take a look at my guide to the pistol squat here Merek: How to master the pistol squat

      Reply
      • Marek says

        February 8, 2020 at 8:18 pm

        It is a great guide indeed Greg. It was the inspiration for trying Pistol Squad with TRX. I have tried it again today. It’s going better. 🙂

        Enjoy your vacation in Austria.

        Reply
  526. Keith says

    February 6, 2020 at 2:17 pm

    Day 6 completed.

    Reply
  527. Eveline says

    February 6, 2020 at 12:04 pm

    Day 6 – done.

    Reply
  528. Paul says

    February 6, 2020 at 4:46 am

    Completed day 5

    Reply
    • Denise Beyard says

      February 6, 2020 at 11:58 pm

      What’s amazing I started doing squats using my kettlebells about a week ago and have been doing them daily with maybe one day of rest in the whole week and then today I see this challenge. I’m definitely joining the challenge. Thanks!

      Reply
      • Denise Beyard says

        February 7, 2020 at 12:00 am

        I’ve been doing 20 a day and decided to up it today because I no longer feel soreness the next day after doing them.

        Reply
        • Greg Brookes says

          February 7, 2020 at 8:30 am

          Soreness is not an indicator of effectiveness so just stick to the recommended reps Denise and finish the full 30 days 🙂

          Reply
  529. Pam Ramp says

    February 6, 2020 at 12:26 am

    Day 5 done. Didn’t want to get up early this morning, so I did it after I got home from work 🙂

    Reply
    • Greg Brookes says

      February 6, 2020 at 8:22 am

      Well done Pam

      Reply
      • Pam Ramp says

        February 7, 2020 at 12:49 am

        Day 6 done along with week 3 day 3 of the 12 wk women’s program. Loving it!!

        P.s. I’m in the U.S. I think Im almost a day difference in time, lol

        Reply
  530. Mark Kruse says

    February 6, 2020 at 12:20 am

    Day 3 complete

    Reply
  531. Keith says

    February 5, 2020 at 7:09 pm

    Day 5, 20 reps done. Feels like I’m getting a little deeper in the squat.

    Reply
    • Greg Brookes says

      February 6, 2020 at 8:22 am

      Well done Keith

      Reply
  532. Jan Venter says

    February 5, 2020 at 6:01 pm

    04/02/2020 day 4 done
    Today day 5 done

    Reply
  533. Benno Lindeboom says

    February 5, 2020 at 12:27 pm

    I am on day 6 so l can take a day rest if l need to. It goes well so far. My stiffness in the lower back is gone.

    Reply
    • Greg Brookes says

      February 6, 2020 at 8:22 am

      Excellent, well done Benno

      Reply
  534. Eveline says

    February 5, 2020 at 11:57 am

    Did day 4 yesterday (but just forgot to check-in…got some crazy Tuesdays!)
    and day 5 – done!

    Reply
  535. Ifedayo says

    February 5, 2020 at 8:13 am

    Day 5 workout s completed phew!

    Reply
  536. Mark Kruse says

    February 4, 2020 at 11:58 pm

    started late but day 2 done

    Reply
    • Keith Phillips says

      February 6, 2020 at 5:09 am

      Day 4 completed as scheduled yesterday, Feb 4 (my bad for not recording it)
      Day 5 (Feb 5) completed.

      Reply
  537. juANA says

    February 4, 2020 at 7:23 pm

    Hi Greg,
    thank you very much for your great and clear tutorials ,what is missing in these tutorials is a breathing instructions,it is difficult to understand just how one have to manage breathing while doing squats.

    Reply
    • Greg Brookes says

      February 5, 2020 at 8:50 am

      Usually, when using a load, you will breathe in at the top, then hold your breath as you brace your core muscles on the way down and then breathe out through tight lips on the way up. This will change if you are NOT using a load as the diaphragm does not need to be used as a stabiliser and so, in that case, you can breathe out on the way down and in on the way up.

      Reply
  538. Marek says

    February 4, 2020 at 7:22 pm

    Just completed day 5 and regular workout afterwards.

    Reply
  539. Keith says

    February 4, 2020 at 5:06 pm

    Day 4, 15 reps completed. Abs workout day + 60 push ups (8-6-4-2 rest and repeat x3).

    Reply
  540. Mary Carmichael says

    February 4, 2020 at 2:25 pm

    Day 3 done yesterday

    Reply
  541. Pam says

    February 4, 2020 at 12:02 pm

    Day 4 done

    Reply
  542. Shannon says

    February 4, 2020 at 6:49 am

    Days 2&3 done!

    Reply
  543. Stephanie says

    February 4, 2020 at 2:45 am

    Day 3. Loving it.

    Reply
  544. Dayo says

    February 3, 2020 at 8:51 pm

    Day 3 workout completed

    Reply
  545. Günther says

    February 3, 2020 at 8:20 pm

    Did days 2,3 and 4 as planned. Today I mixed it with jumproping and McGill’s 3 core exercises 70s/50s/30s each.

    Reply
  546. Jon Samuel says

    February 3, 2020 at 7:37 pm

    Day 1 done!

    Reply
  547. Jan Venter says

    February 3, 2020 at 6:13 pm

    Day 3 done

    Reply
  548. Mark Kruse says

    February 3, 2020 at 6:01 pm

    Starting challenge today

    Reply
  549. Keith says

    February 3, 2020 at 4:12 pm

    10 reps completed.

    Reply
  550. Eveline says

    February 3, 2020 at 12:39 pm

    jour 3 – done

    Reply
  551. Pam says

    February 3, 2020 at 11:53 am

    Day 3 done along with week three day 1 of the 12 week women’s kettlebell program.

    Reply
    • Greg Brookes says

      February 3, 2020 at 1:53 pm

      Excellent, well done Pam.

      Reply
  552. Marek says

    February 3, 2020 at 9:48 am

    Did my 4th workout early in the morning today.

    Reply
  553. Paul says

    February 3, 2020 at 5:54 am

    Completed workout 2

    Reply
  554. Mary Carmichael says

    February 3, 2020 at 4:02 am

    Day 2 done.

    Reply
    • Keith Phillips says

      February 4, 2020 at 5:54 am

      Day 3: challenge completed.
      (3 Feb 20)
      Experiencing internet connection difficulties.

      Reply
  555. Mark Jungck says

    February 3, 2020 at 3:53 am

    Day 2 down. Bumped up the weight some. Thanks for the instruction and motivation.

    Reply
  556. Stephanie says

    February 3, 2020 at 3:04 am

    Day two. Done.

    Reply
  557. Kathleen says

    February 2, 2020 at 11:21 pm

    Day one and day two-DONE.

    Reply
  558. dayo says

    February 2, 2020 at 10:29 pm

    Workouts completed yesterday and today!

    Reply
  559. Benno Lindeboom says

    February 2, 2020 at 9:43 pm

    On day two in the morning after getting up l felt a stiffness, light discomfort in my lower back. With doing the normal things, like letting the dog out it disappeared.
    Am l doing something wrong?

    Reply
    • Greg Brookes says

      February 3, 2020 at 9:02 am

      Muscle soreness is normal Benno but not usually in the lower back. Remember, just one set per day and rather than lifting heavy just finish all 30 days 🙂

      Reply
      • Benno says

        February 3, 2020 at 2:49 pm

        Okay, thanks Greg

        Reply
      • Benno says

        February 3, 2020 at 11:39 pm

        Okay l listen and take a lighter kettlebell. Thank you for the advice.

        Reply
  560. Marek says

    February 2, 2020 at 8:40 pm

    3rd day, 3rd workout. 🙂

    Reply
    • Paul says

      February 4, 2020 at 3:51 am

      Completed day 3

      Reply
  561. Jan Venter says

    February 2, 2020 at 8:28 pm

    Day 2 done

    Reply
  562. Jon Samuel says

    February 2, 2020 at 5:57 pm

    Starting workout! But should I start on day 1 or 2?

    Reply
    • Greg Brookes says

      February 3, 2020 at 9:02 am

      Start on day 1 Jon, you can always finish a few days later.

      Reply
  563. Pam says

    February 2, 2020 at 4:26 pm

    Day 2 done

    Reply
  564. Keith says

    February 2, 2020 at 4:05 pm

    15 reps done, strained quads and calves 2 weeks ago, so a bit stiff legged. Used kettlebells for over 1 year, regular squats to 90 degrees, never managed a proper deep squat, maybe with this challenge?

    Reply
    • Greg Brookes says

      February 3, 2020 at 9:04 am

      Well done Keith, don’t worry about lifting heavy just work on your squat technique.

      Reply
  565. Eveline says

    February 2, 2020 at 3:40 pm

    jour 2 – done

    Reply
  566. Bhavna says

    February 2, 2020 at 12:48 pm

    Day 2 done!

    Reply
  567. Carmen says

    February 2, 2020 at 9:38 am

    Started yesterday! Think it’s a good way to strengthen my legs again after a hamstring injury.

    Reply
  568. Allison Sutherland says

    February 2, 2020 at 8:44 am

    Day one & two done & dusted 💪

    Reply
  569. Slava Korolev says

    February 2, 2020 at 6:04 am

    I am doing it right now! Thank you Mr. Greg Brookes!

    Reply
  570. Shannon says

    February 2, 2020 at 5:25 am

    Day 1, easy peasy! Are we just supposed to do 1 set? I know it builds, just wanted to confirm!

    Reply
    • Greg Brookes says

      February 2, 2020 at 9:49 am

      Yes Shannon, just 1 set per day.

      Reply
  571. Teri says

    February 2, 2020 at 5:11 am

    Day 1 – done

    Reply
  572. Julia Kirk says

    February 2, 2020 at 5:01 am

    Started today!

    Reply
  573. Mark Jungck says

    February 2, 2020 at 3:35 am

    #1 done! I think. I’m hoping that Number 1 wasn’t all 30 exercises on the sheet in a row.

    Reply
    • Greg Brookes says

      February 2, 2020 at 9:50 am

      Well done Mark, just 1 exercise and 1 set per day 🙂

      Reply
  574. Paul says

    February 2, 2020 at 1:14 am

    Just done day 1.

    Reply
  575. Diane I. Larabie says

    February 2, 2020 at 1:00 am

    Day 1 – check!

    Reply
  576. mike M says

    February 1, 2020 at 11:19 pm

    Clever guy – I started the squat challenge today but re-started the daily kettlebell workouts as well.

    Reply
  577. Joanne says

    February 1, 2020 at 11:09 pm

    I’m back in the saddle — and I’m in! Love squats —- except for pistol squats. 🙁 I’ve only ever succeeded with them when I completed your 12-week muscle building program. A great challenge!

    Reply
    • Greg Brookes says

      February 2, 2020 at 9:54 am

      Good to hear from you Joanne.

      Reply
  578. Steph says

    February 1, 2020 at 9:36 pm

    Challenge accepted! Excited to get started today!

    Reply
  579. Jan Venter says

    February 1, 2020 at 7:53 pm

    Day 1 done

    Reply
  580. Stephanie says

    February 1, 2020 at 7:47 pm

    Done for today!!!

    Reply
  581. Willie says

    February 1, 2020 at 6:42 pm

    Starting the workout today.

    Reply
  582. Eveline says

    February 1, 2020 at 6:13 pm

    Jour 1 – done!

    Reply
  583. Pam says

    February 1, 2020 at 4:56 pm

    Day 1 ✅. I’m doing this in addition to the 12 week women’s kettlebell program.

    Reply
  584. Pam says

    February 1, 2020 at 4:33 pm

    I’m in! Getting ready to do the first one now.

    Reply
  585. Keith Russell says

    February 1, 2020 at 4:13 pm

    10 reps complete. Usually use 10kg, time to up it to 12kg for this challenge.

    Reply
  586. juana says

    February 1, 2020 at 1:48 pm

    Great! I am in 🙂
    One question though: would you suggest to do it as an add on to one of your 4 minutes workouts? or it is really better to do just squats and end it there? I am not a real beginner,just getting back to kettlebells after a 2 years break,have been doing Sarah Lourier’s Iron core circuits ,then stoped ,and now getting back to my 8 kg kettlebell (I am actually 60 y.a. and want to avoid sarcopenia threat 🙂 ) Please kindly advise.

    Reply
    • Greg Brookes says

      February 2, 2020 at 9:56 am

      Many of my 4-minute workouts include squats Juana, so I probably wouldn’t add the challenge unless you really feel you can manage it.

      Reply
  587. Bhavna says

    February 1, 2020 at 11:50 am

    Done Day 1! Looking forward to increasing the challenge

    Reply
  588. Anna says

    February 1, 2020 at 10:48 am

    Already started!

    Reply
  589. Gareth Gough says

    February 1, 2020 at 8:12 am

    Starting today…

    Reply
  590. Shannon says

    February 1, 2020 at 8:00 am

    I’m starting Feb. 1st!

    Reply
  591. Wendy says

    February 1, 2020 at 3:47 am

    I’m in!

    Reply
  592. Chris says

    February 1, 2020 at 1:32 am

    Starting Feb 1. Thank you for putting this together!

    Reply
  593. Carrol says

    January 31, 2020 at 9:54 pm

    Starting the challenge tomorrow… Thanks for the kick in the pants!

    Reply
    • Keith Phillips says

      February 2, 2020 at 3:30 am

      Challenge begun: Feb 1

      Reply
  594. Marilyn says

    January 31, 2020 at 9:51 pm

    I’m in! I’ll start Feb 1

    Reply
  595. Andrew Bailey says

    January 31, 2020 at 7:51 pm

    Starting the Challenge. Fit February Beckons.

    Reply
  596. Mary Carmichael says

    January 31, 2020 at 7:15 pm

    I’ll start on the 1st. Have a nearly-healed torn bicep tendon at the shoulder, but will modify weight as necessary.
    I didn’t read anything about how many sets, only reps.?

    Reply
    • Greg Brookes says

      February 1, 2020 at 9:26 am

      Just 1 set each day Mary

      Reply
      • Mary Carmichael says

        February 2, 2020 at 3:41 am

        Is this where we go to check in after we complete the day’s challenge as well?

        Reply
        • Greg Brookes says

          February 2, 2020 at 9:50 am

          Sure is Mary, plus you can ask any questions about the challenge.

          Reply
  597. Günther says

    January 31, 2020 at 6:04 pm

    Ups started 1 day too early 🙂

    Reply
  598. Lupe Salinas says

    January 31, 2020 at 5:34 pm

    I’m in! My 24 year old son will be joining me!

    Reply
  599. Marek says

    January 31, 2020 at 5:16 pm

    Did my first workout today as a startup to the regular one.

    Reply
  600. Vanessa says

    January 31, 2020 at 3:22 pm

    Starting the challenge

    Reply
  601. Eveline says

    January 31, 2020 at 3:10 pm

    J’embarque! I’m in!

    Reply
  602. Orrie says

    January 31, 2020 at 2:12 pm

    I’m starting now! Thanks Greg!

    Reply
  603. Rach says

    January 31, 2020 at 1:50 pm

    Hi. I’m starting the challenge too – 1st Feb

    Reply
  604. Yas says

    January 31, 2020 at 1:18 pm

    Oops started today, got my dates wrong! Will repeat first day tomorrow.
    My 10 year old son wants to do it too, is it suitable for kids Greg?
    With a lighter kettlebell. 🙂

    Reply
  605. Monika says

    January 31, 2020 at 1:10 pm

    started the challenge this morning. workout completed.

    Reply
  606. Benno Lindeboom says

    January 31, 2020 at 1:00 pm

    Question,
    Day 1 only 10 reps and Day 2, 2×15 reps, Day 3, 3 X10 reps and so on?

    Greetings
    Benno

    Reply
    • Greg Brookes says

      January 31, 2020 at 2:17 pm

      Hello Benno, only perform the reps for that day so just 1 set each day.

      Reply
    • Andre says

      February 1, 2020 at 6:58 am

      I’m starting the challenge!.

      Reply
  607. Allison Sutherland says

    January 31, 2020 at 10:15 am

    I will be starting this challenge 1st February. Looking forward to it

    Reply
  608. Karen Austin says

    January 31, 2020 at 9:49 am

    starting today!

    Reply
    • Andy Goode says

      February 1, 2020 at 12:11 pm

      Starting today. Thanks for this Greg. Might miss the last few as I’ve dodgy knees. The rest should be ok 👌🏻

      Reply