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:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- 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:
- Download the challenge by clicking here
- Add in the comments below that you are “starting the challenge“
- 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)
Starting the challenge!
Completed workouts 4 and 5
Completed the workout
Completed the workout
Starting the challenge!
Completed the workout
Is there a certain number of times to perform the daily exercise?
Just once per day Susie.
Starting the challenge
Starting the challenge
starting the challenge
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.
Yes Marc, the TRX is excellent for assisting with Pistol Squat progression.
Starting the challenge
Challenge completed, not able to do the pistol squats but replaced it with 15 overhead kettlebell squats
Brilliant, well done Luis
I started the challenge on 09 March, finished day 2 just now!
Well done Marc for sticking with it 🙂
I’m starting the challenge
Challenge completed. Thank you very much!
Excellent, well done Isabelle.
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!
Well done Caleb, I’ve got some hip mobility stuff coming your way soon.
Completed day 30!
Excellent, well done Paul
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.
Sounds like a good plan Isabelle, I’ve written about 5 pistol squat progressions here too
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.
Days 24 and 25 completed.
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!
starting the challenge
Finished! Thank you very much for your nice challenge.
Brilliant, well done Benno.
Day 13 complete! Got my HR up!
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
Well done Keith for finishing the challenge.
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!!!
Yes Bayo, the TRX is an excellent tool for assisting with Squats and Pistols
Completed the 30 Day Challenge. What’s the next one?
Brilliant, well done Willie, hold tight a new challenge is coming later this month.
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!
Excellent, well done Marilyn.
starting challenge
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!
Oh, and no weight with the pistol squats. I could get down, but up wasn’t happening With weight 🤷🏻♀️
Day 30 completed, 10 assisted Pistol Squats. Thank-you for the challenge.
Brilliant, well done Keith
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 ;)).
Great, thanks for the feedback Anna and well done for finishing the 30 day challenge.
After a needed rest day finished day 29 in 5 splits of 5.
Completed day 29
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.
Day 12 done!
Days 22 & 23 completed. The overhead squat is really hard for me, I had to switch to a lighter weight.
Yes, they are tough on shoulder and thoracic mobility but using a lighter kettlebell is a great start.
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!
Brilliant, well done Monika. Yes, Squats are great for mobility too which many people don’t realise.
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.
Excellent, well done Marek.
Completed day 28. Did single leg squats until just touching a chair.
Excellent, well done Paul
Day 29 completed.
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.
Am finding the deck squats very difficult and mine look nothing like your demonstration video, will keep practising
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.
Day 27, 40 reps completed. 15-15-10 split.
Day 11 done. OUCH! And I mean that in the best way possible.
Day 21 completed. tough. but I did it.
Days 19 & 20 completed. Very interesting article this morning about the 3D kettlebell training.
Completed day 27
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
First get clearance from your doctor to exercise Kristin, and then I’d begin with some bodyweight training.
Days 26 & 27 done. I’m back on schedule now… better late than never I guess 🙂
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.
Using the TRX is the right progression Marek, try to lower yourself into the bottom of the pistol as slowly as possible.
day 28 – pistol squats, yeah not going to happen. I did thrusters ten on each side instead. My favorite of all squats.
Yes they will take some specific pistol squat training Monika 🙂
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.
Day 26 (Feb 26) completed.
A nice balance to the solemnity of Ash Wednesday.
Completed day 26
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!!!
Sounds good to me Bayo
Days 24, 25, 26 completed. No deck squats!
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…
Day 26, 15 Goblets + 15 Sit & Press completed.
day 27 – done ; 40 squats left me a bit breathless
Day 10 done just in the nick of time!
Day 25 (Feb 25) of challenge completed.
I think I forgot to post yesterday! Day 9 done !
Well done Karen
Whew! I have not checked in for a few days! Feb 22 – 25 >>days 22, 23, 24, & 25 were done each day or evening.
Nice one, Mary
Completed day 25. Did racked squats instead of overhead squats. Working on the overhead static hold exercises to help with the overhead squats.
That sounds like a good idea Paul, you mean these overhead static holds.
Finished day 26
Day 15th completed, gettin’ harder. Doing it together along with the 21 day swing program.
Good combination of workouts Luis 🙂
Day 25, 30 Racked Squats completed. Now officially achieving a deep squat with the 12kg KB.
Brilliant, well done Keith
day 14 completed
Completed: Day 24 (Feb 24) of the challenge
Completed day 24
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.
Funny you should say that Isabelle, there is more on the way 🙂
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. 🙂
Well done Marek, yes keep it light and master the movement first.
Day 24, 30 Racked Squats completed.
day 25 – done. I can’t do overhead kb squats even with my 15lbs kb so I did thrusterd instead.
Starting over today.
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.
Day 23 (Feb 23) completed. These past 3 days have been a very good workout/challenge!
Yes Keith, it is getting more challenging now on your overall mobility.
Completed day 23
Days 16 and 17 completed. I am hoping to move to a deck squat with 8 kg one day, not yet.
days 21, 22 & 23 done. still cant do the deck squats! Replaced with goblet squats instead. Was able to do the overhead kettlebell squat
Nice one, well done Dayo
Day 7 & day 8 completed. Also did a 1.5 mile run yesterday and 3.5 today.
Well done Karen
Days 24 and 25 DONE!!
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 🙂
Great, well done Pam, not long to go now 🙂
day 24- done
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!
Excellent, well done Keith.
Day 22 (Feb 22) completed.
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
Yes Andrés, start off with a lighter kettlebell and master the technique first, then you can add more weight later.
Day 21 completed, 20 then 15 split.
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.
Yes they are a demanding movement on shoulder and thoracic mobility Günther.
Completed day 21
l am glad that lI completed day 22 yesyesyesl. I do notice someimprovement like less stiffness, a little leaner, and feeling more confident.
Day 21 finished.
Back at it today after a few days of rest due to back pain. Day 6 completed!
Forgot to post day 20 done!! 2/3 of the way there!!!
Completed day 20
15 – 2 handed KB squats in the books.
Days 19 & 20 Done
Day 21 (Feb 21) completed.
Day 20 completed.
Somewhat surprised (and pleased) that I have, in fact, taken this as a challenge!
Seeing results!
Well done Keith, no long to go now 🙂
Day 10 completed.
Starting the challenge!
Welcome Erika
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’.
Great idea Anna, that’s exactly how progression in fitness should be done.
starting the challenge!
Welcome to the challenge Jeanmarie
Day 19 finished.
Yeah did day 20!!!!
Day 20, 15 reps completed.
Day 19 completed…
day 10 complete
Day 19 done
Day 13. I tried deck squats with a 5 kg, and it is feasible.
Completed day 12&13
Completed day 19
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.
Day 19 completed with a highly needed 30s break between left and right side.
Starting Challenge
Day 19, 30 reps completed.
Finished 13 14 15 on Tues the 19th
That’s good going Woodley 🙂
Day 9 complete. yesterday evenings 12-weeks program tabata was hard…
Day 9 completed.
Completed day 18
Well done Paul
18th day challenge (Feb 18) completed.
Taking a rest day today. My low back is giving me some trouble. Not sure why, but want to be cautious.
Day 17 & 18 done!!! All caught up 🙂 woohoo!
completed the workout 18 🙂
Day 18 completed, 20 Goblets + 20 Sit & Press.
day 19 – done
Days 17 and 18 completed. Did Racked squats instead of the deck squats!
Day 8 complete.
I do the squats in the morning and my usual program in the evening. yesterday i started to feel it…
Day 17 (Feb 17) in the books; everything looking good, with the Challenge!
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!
Completed day 17
Day 8 completed.
Day 11 today. Thank you so much for the videos showing the perfect form to follow for each exercise.
Day 5 and 6 completed today! Feeling good and not as sore. I think my run helped. I love these workouts!
Completed day 10&11
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.
day 18 done. No deck squats, rack squats instead.
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…
Yes a fun exercise Polo 😉
Day 4-7 complete
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.
Well done Anna, nice and steady
Day 16 (Feb 16) completed. Performed another exercise, in lieu of the deck squats.
Completed day 16
Can’t remember if I checked in on the 14th, but done, 15th done (Half way there!) and 16th done.
Thanks, well done Mary
Day 7 completed.
Completed day 8&9
It’s been a busy weekend. Days 15 and 16 done!! Just over the halfway point!! 🙂
Day 6&7 done Day 6 not recorded until now.
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.
Yes well done Diane, they should improve the more you practice 🙂
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!
Don’t worry Dayo, just keep squatting and finish the challenge 🙂
starting the challenge
Question Greg, do you have something with kettlebells for my age 55+? Or are your selling workouts for all ages?
All depends on your current level of health and fitness Benno. Finish the Squat challenge and see how you feel 🙂
Day 16, deck squat is too advanced for me so I did 10 Goblets + 10 Sit & Press, similar movements minus the standingup.
Nice one Keith.
Feb 15–day 15 of the Challenge–completed.
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.
Did my first deck squats today. Wow, tougher than expected. I think I will add it to my favourites.
Yes, they are all about your hip mobility Günther.
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!
Completed day 15
Day 15, 30 reps completed.
Day 6 completed.
day 16 – deck squats are just not happening for me. I did racked squats instead.
That’s no problem Monika, they are tough unless you have good hip mobility
Just finished workout 16 and did workouts 11 to 15 in past 5 days.
Day 13 and 14 completed. Forgot to check in!
Well done Dayo
Challenge, Day 14 (Feb 14) completed.
Completed day 14
Finished day 14 along with week 4 of the 12 week women’s program. Hope everyone had a great Valentine’s day!
Day 3 done! Ouchie! But I am determined to build the habit!
Well done Karen, keep going!
I know! The first three days my thighs were so sore but since then no more soreness.
Day 5 done
Day 13 was done yesterday, it was really late and I forgot to post. Getting ready to do day 14 now.
Well done Pam, better late than never!
Day 5 completed.
starting the challenge Tomo..15/02
Excellent, welcome Sherin.
Just completed day 5. When I started day 1 the thought of doing 20 squats was a bit scary but I have done it!
Brilliant, well done Vallery.
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. 😁
Yes they are essential Monika, finish the 30 days 🙂
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.
Starting the challenge.
Day 14, 20 reps completed before breakfast.
Nice Keith, and then breakfast as a reward.
Days 12 & 13 have been done.
Just finished day 13. Almost halfway!!!
Yes and how are you feeling Stephanie?
Day 13 (Feb 13) of the squat challenge completed!
Completed day 13
Day 2 of challenge done. I was feeling day 1 today!
Day 4 done.
Finished Day 12 & 13 after my workout. Also did Days 9,10, &11 on the 11th
Completed day 6
Day 4 completed.
Day 13 done
Day 3 complete, started with the e-mail-reminder
Day 13, 30reps completed.
Starting today
Welcome to the challenge Aaron!
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
Sounds good 🙂
Starting the challenge
Welcome Dragos
Day 3 complete.
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!
Completed day 12
Day 12 done
Completed day 5
Completed Day 12
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.
Day one of challenge done. Also did Week 1 Day 3 of 12 week women’s challenge. And some yoga flow.
Well done Karen, yoga flow for mobility 🙂
Day 12 done awesome
Taking the kettlebell 30 challenge
Completed day 3&4
Day 3 done.
Days 1, 2 and 3 completed
Nice one Vallery!
day 13 done. Squats have invaded my dreams now. 🤣
Brilliant!
Day 12,16 reps completed. Noticing deeper squats and improved hamstring, calf and ankle mobility.
Sounds good Keith 🙂
Completed day 11
Day 11 done
Day 11 done along with day 2 week 4 of the women’s 12 week program!! Love this so far
Day 2 completed!
Starting today – 11/2/20
Welcome Nicola 🙂
Day 5 done
Day 2 completed.
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.
Well done Mary, and yes often we get the most benefit from working those neglected areas 🙂
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.
Steady as you go Günther 🙂
Day 11, 30 reps completed, busy workout day yesterday, well earned sports massage this afternoon.
Nice one Keith, yes enjoy that massage!
Completed day 10
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
Well done Keith, I’m pleased you are enjoying it 🙂
No problem Keith P.
Day 11 (Feb 11) completed!
These higher rep days are a good way to practice ones breathing!
That’s right Keith
Today is day one. I’m beginning the 30 day challenge and incorporating it into my new 6 week workout challenge.
Excellent, well done Matrona
Thanks, Greg and thanks for the workouts and info.
Day 10 done :). 1/3 of the way there!!
Yes Pam, now the fun really begins!
Day 10 workout completed!
Day 1 completed.
Starting today
Up to date day 10 done hav’nt missed a day
Nice one Jan, keep going!
Beginning the challenge.
4th day of the challenge. I am a little late but I will persist. The deck squat is intimidating … we will see.
Yes Isabelle the Deck Squat can be a little tricky but I’ve listed alternative exercises in the article above. Best of luck!
Day 7. I enjoy it.
That’s good to hear Isabelle
day 10 – done
Day 10, 15 reps completed.
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!
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 🙂
Day 9 was done late last night and I forgot to post. Day 10 will be done later today..
Sounds good Pam, well done.
Day 4 done
Completed day 9
Completed day 4
Challenge, Day 9 (Feb 9) completed.
Day 2 completed
Day 9 completed
Oops. List the flow for a couple of days but I am back on track for day 10.
Good, well done Stephanie.
Days 8 and 9 done.
Days 4-8 were done. About to crank out day 9 now.
Excellent, well done Mary
Working through some SI joint pain but Day 1-9 complete!
day 9 – done
I finished day 10. And l notice that my technique is getting better. Especially when l tense all my muscles.
Day 3 completed
Day 9, 16 reps completed. I always warm up before workouts. Ankles (dorsiflexion), calves, quads and hamstrings, it helps to get a deeper squat.
Started the challenge
Finished day 2 yesterday and day 3 today!
Day 8 (Feb 8) squat completed
starting the challenge
Day 8 done…better late than never
Yes, keep going Pam 🙂
Starting the challenge Sunday, February 8th! ! So excited! Thank you so much!
Welcome Darlyne
Completed day 8
starting the challenge“
Day 8, 15 reps completed. Rest day.
Finished day 1
Day 9 done. I was glad that it was only 16 reps because I had the most horrible night.
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!
Day 6 & 7 done
Day 7, 20 reps completed. Push-ups + Dumb-bell workout later today.
Completed day 6
Started the challenge and completed the first workout. Better late than never.
That’s right, well done David.
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?
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.
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!
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. 🙂
Day 1 – 10 goblet KB Squats done added at the end of my weight lifting session.
Day 6 done along with week 3 day 3 of the 12 wk women’s program. Loving it!!
Well done Pam.
Day 6 completed
I am starting the challenge 7th February
Excellent, well done Sharon.
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.
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
Well done Lynn, yes in the article above I give alternatives if the exercises become too challenging 🙂
I’m in! Starting this evening. Thank you, Greg!
I started today and finished day 1.
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.
Well done Joanne and good to hear from you.
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.
Just keep going Delphine 🙂
Late to the party but I’ll be starting on 10th Feb.
The party is happening all month Steve 🙂
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?
My elbows touch my knees sometimes Diane, so you are doing OK.
starting the challenge
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. 😉
You can take a look at my guide to the pistol squat here Merek: How to master the pistol squat
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.
Day 6 completed.
Day 6 – done.
Completed day 5
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!
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.
Soreness is not an indicator of effectiveness so just stick to the recommended reps Denise and finish the full 30 days 🙂
Day 5 done. Didn’t want to get up early this morning, so I did it after I got home from work 🙂
Well done Pam
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
Day 3 complete
Day 5, 20 reps done. Feels like I’m getting a little deeper in the squat.
Well done Keith
04/02/2020 day 4 done
Today day 5 done
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.
Excellent, well done Benno
Did day 4 yesterday (but just forgot to check-in…got some crazy Tuesdays!)
and day 5 – done!
Day 5 workout s completed phew!
started late but day 2 done
Day 4 completed as scheduled yesterday, Feb 4 (my bad for not recording it)
Day 5 (Feb 5) completed.
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.
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.
Just completed day 5 and regular workout afterwards.
Day 4, 15 reps completed. Abs workout day + 60 push ups (8-6-4-2 rest and repeat x3).
Day 3 done yesterday
Day 4 done
Days 2&3 done!
Day 3. Loving it.
Day 3 workout completed
Did days 2,3 and 4 as planned. Today I mixed it with jumproping and McGill’s 3 core exercises 70s/50s/30s each.
Day 1 done!
Day 3 done
Starting challenge today
10 reps completed.
jour 3 – done
Day 3 done along with week three day 1 of the 12 week women’s kettlebell program.
Excellent, well done Pam.
Did my 4th workout early in the morning today.
Completed workout 2
Day 2 done.
Day 3: challenge completed.
(3 Feb 20)
Experiencing internet connection difficulties.
Day 2 down. Bumped up the weight some. Thanks for the instruction and motivation.
Day two. Done.
Day one and day two-DONE.
Workouts completed yesterday and today!
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?
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 🙂
Okay, thanks Greg
Okay l listen and take a lighter kettlebell. Thank you for the advice.
3rd day, 3rd workout. 🙂
Completed day 3
Day 2 done
Starting workout! But should I start on day 1 or 2?
Start on day 1 Jon, you can always finish a few days later.
Day 2 done
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?
Well done Keith, don’t worry about lifting heavy just work on your squat technique.
jour 2 – done
Day 2 done!
Started yesterday! Think it’s a good way to strengthen my legs again after a hamstring injury.
Day one & two done & dusted 💪
I am doing it right now! Thank you Mr. Greg Brookes!
Day 1, easy peasy! Are we just supposed to do 1 set? I know it builds, just wanted to confirm!
Yes Shannon, just 1 set per day.
Day 1 – done
Started today!
#1 done! I think. I’m hoping that Number 1 wasn’t all 30 exercises on the sheet in a row.
Well done Mark, just 1 exercise and 1 set per day 🙂
Just done day 1.
Day 1 – check!
Clever guy – I started the squat challenge today but re-started the daily kettlebell workouts as well.
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!
Good to hear from you Joanne.
Challenge accepted! Excited to get started today!
Day 1 done
Done for today!!!
Starting the workout today.
Jour 1 – done!
Day 1 ✅. I’m doing this in addition to the 12 week women’s kettlebell program.
I’m in! Getting ready to do the first one now.
10 reps complete. Usually use 10kg, time to up it to 12kg for this challenge.
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.
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.
Done Day 1! Looking forward to increasing the challenge
Already started!
Starting today…
I’m starting Feb. 1st!
I’m in!
Starting Feb 1. Thank you for putting this together!
Starting the challenge tomorrow… Thanks for the kick in the pants!
Challenge begun: Feb 1
I’m in! I’ll start Feb 1
Starting the Challenge. Fit February Beckons.
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.?
Just 1 set each day Mary
Is this where we go to check in after we complete the day’s challenge as well?
Sure is Mary, plus you can ask any questions about the challenge.
Ups started 1 day too early 🙂
I’m in! My 24 year old son will be joining me!
Did my first workout today as a startup to the regular one.
Starting the challenge
J’embarque! I’m in!
I’m starting now! Thanks Greg!
Hi. I’m starting the challenge too – 1st Feb
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. 🙂
started the challenge this morning. workout completed.
Question,
Day 1 only 10 reps and Day 2, 2×15 reps, Day 3, 3 X10 reps and so on?
Greetings
Benno
Hello Benno, only perform the reps for that day so just 1 set each day.
I’m starting the challenge!.
I will be starting this challenge 1st February. Looking forward to it
starting today!
Starting today. Thanks for this Greg. Might miss the last few as I’ve dodgy knees. The rest should be ok 👌🏻
Starting tomorrow
I’m in!!! Thank you for all the hard work you put into these emails and workouts!!!
Joining the challenge!!
Start on February 1st!
I’m in! I will be starting the challenge tomorrow, February 1st.
I’m in starting Feb 1. Looking forward to it.
I’ve been trying to dive in for weeks! I’m starting the challenge.
Starting February 1st!
I’m in! Can’t wait – thanks Greg!
(PS I am turning 60 in June and hope to pace a good friend in an ultra trail run in Canada in August). This challenge will be a great way to prepare my legs for serious training – especially since I haven’t been running since my dog broke my knee 5 years ago:(
I’m in – after a little break from kettlebell so may need to keep it gentle.
Started today. February only has 28days!
Starting feb 1
Starting in Alaska on 1 Feb. Temperature will be -22C but this will warm us up.
I’m starting tomorrow- looking forward to it !
I’m in too!
Dayo
Looking forward to a significant challenge. Cheers.
I will aim to start February 1st too…I have been wanting to do a good Pistol for a long time!!!!! Thanks so much Greg….it looks amazing!! Hoping my ankle mobility will come with strength! Cheers!!
I’m in!! Start date will be Jan. 31 🙂
Thank you Greg. I have gotten very slack in the daily exercise department – and this looks perfect to compliment the other change-ups this month.
I’m in.
I’m in. I hope I can do a pistol squat at the end of February!
I’ll give it a shot, Greg! Currently making my way through your 50 kettlebell circuits collection and will add this in in lieu of finisher depending on how I feel.
Thanks!
Starting tomorrow, Jan. 31. Looking forward to it. Thank you, Gregg, for all you do. Trying to get my husband to get on board with your workouts!
count me in. I will start Feb 1st
Completed day 4
I’m in, starting tomorrow.
I’m putting the kettle on and going to get stuck in.
Love it!
Buns of steel here we come!! 🤩🤪
Starting the challenge
I am joining the challenge as well!! 🙂
I’m in! thanks for the motivation and great info as always!
Start tomorrow
Hello Greg,
It has been a while now since l used my kettlebells and your programs. Nevertheless, I want to start again and need your help. Then I was in good condition and proud of my body composition. I start with you on one February. Greetings to Dutch wife. And the Dutch cheese is still the best.
Greetings,
Benno
Thanks for this! I’ve been recovering from Adrenal and Chronic Fatigue over the past year. I’ve been able to do your 4 minute workout DVD and feel stronger every day. I used to workout 6 days a week with kettlebells and was very active all day long. I want to get back to it eventually. This will indeed be a challenge for me. I’ve never done the deck squats and pistol squats. We’ll see how it goes when we get there. 💪
Game on Feb 1
#DecideCommitBecome
I am up to the challenge…..can’t wait to get started!!!!
I’ll start the challenge Feb 1st
I am joining the challenge because I am age 66 and need to maintain mobility, strength and balance😁 Thanks Greg!❤
Starting the challenge, looks great, thanks for this great motivation to improve condition!!
I’ll be starting on Feb 1st. My 16 year old miniature Jack Russell, called Jack Russell, has recently passed away, this will give something to focus on.
Sorry to hear that Keith, I used to have a Jack Russell too called Bowser 🙂
Squat challenge, Day 2 (Feb 2): done.
Goal: focus on my legs.
I’ll join, if you will!
I’m in!!
Hoping adding some squats to my KB routine will help with ongoing low back issues; I’m in!
I will start on February 1
Staring the challenge
Thank you for sharing the challenge with all of us. I’m looking forward to building towards the pistol. Single leg bench squat is as close as I’ve gotten.
I workout alone so this is a treat, haha.
Thanks for all you do, Greg
Sandy
Starting Feb1
Starting Feb 1
I am starting this challenge on Feb 1st! And I’m super excited!
I’m in.
I’ll join.
Starting the challenge tomorrow, January 31st.
I am looking to add strength training and kettlebells to the routine I started. this is perfect – I am in and will start Feb. 1
I’ll be starting on the 1st. I can’t pistol squat but I’ll give it a go 😂
Starting the challenge!
Starting tomorrow! Never too late right?😜😆
That’s right Lindsay.
Starting 1of Feb
I have been practicing kettlebells for quite a while but I struggle with squats. This is a great way to focus on this exercise. So I am starting Feb.1
I will be taking up the 30 day Kettlebell squat challenge from Feb 1st 2020 and promising myself to be consistent and committed to doing the Squats daily and completing the challenge!!
I’m starting February 1st. Thank you for this challenge.
Starting Feb 1
Starting February 1st
At 68 I’m still active.
planning to start Feb 1. I am very sedentary and obese so this is a jump start to a fitness regime. Also, I turn 60 this month so another motivation to get my arthritic hips moving
My husband and I are going to do this together. We are going to start on February 1st with everyone else. Good luck to everyone.
I’ll be starting the challenge on the 1st Feb.
Me, my husband, and one of our sons are all in for the squat challenge! Looking forward to it
Starting tomorrow to kick start my fitness.
I will start on February 1st!
I will be starting the challenge on Feb 1. Looking forward to it and hope that my pistol squats improve.