Home / 30 Day Kettlebell Squat Challenge

30 Day Kettlebell Squat Challenge

By Greg Brookes

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)

Let's Get Started

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    1. Roberta Avatar
      Roberta

      starting tomorrow 1/9/21

    2. Lloyd Fuller Avatar
      Lloyd Fuller

      Completed day #1.

    3. Lloyd Fuller Avatar
      Lloyd Fuller

      I’m starting the challenge on July 22

    4. Joanna Walling Avatar
      Joanna Walling

      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!

    5. Peter Ingle Avatar
      Peter Ingle

      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!

      1. Greg Brookes Avatar

        Excellent, well done Peter.

    6. Reggie Avatar
      Reggie

      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.

    7. Duncan Brindley Avatar
      Duncan Brindley

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

    8. Chad Barney Avatar
      Chad Barney

      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,

      1. Greg Brookes Avatar

        Well done Chad for making it through.

    9. Reggie Avatar
      Reggie

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

    10. Duncan Avatar
      Duncan

      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!

      1. Greg Brookes Avatar

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

    11. Annette Avatar
      Annette

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

      1. Greg Brookes Avatar

        Brilliant, well done Annette.

    12. Chad Barney Avatar
      Chad Barney

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

    13. Duncan Avatar
      Duncan

      Day 29 completed. Getting better at deck squats.

    14. Reggie Avatar
      Reggie

      Day 27 complete.

    15. Chad Barney Avatar
      Chad Barney

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

    16. Duncan Brindley Avatar
      Duncan Brindley

      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.

      1. Greg Brookes Avatar

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

    17. Reggie Avatar
      Reggie

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

    18. Annette Avatar
      Annette

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

      1. Greg Brookes Avatar

        Well done Annette, pistol squats are not for everyone.

    19. Chad Barney Avatar
      Chad Barney

      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

    20. Duncan Brindley Avatar
      Duncan Brindley

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

    21. Annette Avatar
      Annette

      Day 27 completed.

    22. Reggie Avatar
      Reggie

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

    23. Chad Barney Avatar
      Chad Barney

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

    24. Duncan Brindley Avatar
      Duncan Brindley

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

    25. Reggie Avatar
      Reggie

      Day 23 completed yesterday Day 24 completed today.

    26. Chad Barney Avatar
      Chad Barney

      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.

    27. Annette Avatar
      Annette

      Day 25 completed ..just.

    28. Chad Barney Avatar
      Chad Barney

      Day 24 Completed

    29. Reggie Avatar
      Reggie

      Day 22 completed. Overhead squats are tough!

    30. Chad Barney Avatar
      Chad Barney

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

    31. Reggie Avatar
      Reggie

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

    32. Duncan Avatar
      Duncan

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

    33. Annette Avatar
      Annette

      Day 23 completed.

    34. Chad Barney Avatar
      Chad Barney

      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

    35. Reggie Avatar
      Reggie

      Day 19 completed yesterday, day 20 completed today

    36. Annette Avatar
      Annette

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

    37. Duncan Avatar
      Duncan

      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?

      1. Greg Brookes Avatar

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

    38. Reggie Avatar
      Reggie

      Day 19 completed

    39. Annette Avatar
      Annette

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

    40. Duncan Brindley Avatar
      Duncan Brindley

      Day 20 completed.

    41. Reggie Avatar
      Reggie

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

      1. Greg Brookes Avatar

        That’s great, well done Reggie

    42. Annette Avatar
      Annette

      Day 20 complete.

    43. Chad Barney Avatar
      Chad Barney

      Day 19 Completed

    44. Reggie Avatar
      Reggie

      Day 17 completed

    45. Duncan Brindley Avatar
      Duncan Brindley

      Day 19 complete!

    46. Annette Avatar
      Annette

      Day 19 complete. Becoming a favourite cardio exercise.

    47. Duncan Avatar
      Duncan

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

    48. Chad Barney Avatar
      Chad Barney

      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)

    49. Reggie Avatar
      Reggie

      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!

    50. Annette Avatar
      Annette

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

    51. Chad Barney Avatar
      Chad Barney

      Day 17 Completed

    52. Duncan Brindley Avatar
      Duncan Brindley

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

    53. Reggie Avatar
      Reggie

      Day 15 completed

    54. Annette Avatar
      Annette

      Day 17 complete.

    55. Chad Barney Avatar
      Chad Barney

      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?

      1. Greg Brookes Avatar

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

    56. Reggie Avatar
      Reggie

      Day 14 completed

    57. Annette Avatar
      Annette

      Completed day 16

    58. Chad Barney Avatar
      Chad Barney

      Day 15 Complete; half way there

    59. Duncan Avatar
      Duncan

      Squat challenge day 15 completed. Tomorrow looks interesting!

    60. Reggie Avatar
      Reggie

      Day 13 completed

    61. Annette Avatar
      Annette

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

    62. Annette Avatar
      Annette

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

    63. Chad Barney Avatar
      Chad Barney

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

    64. Duncan Avatar
      Duncan

      Day 14 completed.

    65. Duncan Avatar
      Duncan

      Day14 complete.

    66. Annette Avatar
      Annette

      Day 14 complete

    67. Chad Barney Avatar
      Chad Barney

      Forgot to log yesterday but Day 12 and 13 are completed

    68. Reggie Avatar
      Reggie

      Day 11 completed yesterday, Day 12 completed today.

    69. Thomas Avatar
      Thomas

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

    70. Reggie Avatar
      Reggie

      Day 12 completed

    71. Annette Avatar
      Annette

      Day 12 complete.

    72. Chad Barney Avatar
      Chad Barney

      Day 11 Done. 30 of anything is a lot

    73. Cheryl Avatar
      Cheryl

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

    74. Martha Avatar
      Martha

      Day 11 Done!

    75. Annette Avatar
      Annette

      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.

    76. Clark Avatar
      Clark

      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.

    77. Chad Barney Avatar
      Chad Barney

      Day 10 Completed

    78. Liselyn Avatar
      Liselyn

      Day 10 done!

    79. Reggie Avatar
      Reggie

      Day 9 completed

    80. Annette Avatar
      Annette

      Day 10 complete.

    81. Duncan Brindley Avatar
      Duncan Brindley

      Squat challenge. Day 10 completed.

    82. Duncan Brindley Avatar
      Duncan Brindley

      Squat challenge, days 8 and 9 completed.

    83. Chad Barney Avatar
      Chad Barney

      Day 9 Complete

    84. Chad Barney Avatar
      Chad Barney

      Day 8 Complete

    85. Martha Avatar
      Martha

      Days 8 and 9 completed

    86. Reggie Avatar
      Reggie

      Day 8 completed

    87. Alisa O'Mara Avatar
      Alisa O'Mara

      Day 5 complete!

    88. Annette Avatar
      Annette

      Day 9 complete.

    89. Chad Barney Avatar
      Chad Barney

      Day 8 done

    90. Liselyn Avatar
      Liselyn

      Day 7 & 8 done! squats are getting deeper 🙂

    91. Reggie Avatar
      Reggie

      Day 7 completed

    92. Jim B. Avatar
      Jim B.

      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!

    93. Annette Avatar
      Annette

      Day 8 completed.

    94. Chad Barney Avatar
      Chad Barney

      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.

    95. Alisa O'Mara Avatar
      Alisa O'Mara

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

    96. Terri Avatar
      Terri

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

    97. Reggie Avatar
      Reggie

      Day 6 completed

    98. Beatrix Avatar
      Beatrix

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

    99. Duncan Brindley Avatar
      Duncan Brindley

      Squat challenge day 7 completed.

    100. John-Marc Conner Avatar
      John-Marc Conner

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

    101. Marsha Avatar
      Marsha

      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.

    102. RUTH E MASON Avatar
      RUTH E MASON

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

    103. Annette Avatar
      Annette

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

      1. Greg Brookes Avatar

        Well done Annette, keep going!

    104. Mary Avatar
      Mary

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

    105. Sharon Mounce Avatar
      Sharon Mounce

      Completed days 2 and 3.

    106. Chad Barney Avatar
      Chad Barney

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

    107. Reggie Avatar
      Reggie

      Day 5 completed

    108. Annette Avatar
      Annette

      Day 6 complete.

    109. Amrita Avatar
      Amrita

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

    110. Laura Avatar
      Laura

      Completed day 5

    111. Alisa O'Mara Avatar
      Alisa O'Mara

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

    112. Reggie Avatar
      Reggie

      Day 4 completed

    113. Duncan Brindley Avatar
      Duncan Brindley

      Squat challenge day 5 complete.

    114. Martha Avatar
      Martha

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

    115. Annette Avatar
      Annette

      Day 5 complete.

    116. Annette.N.Foster@gmail.com Avatar

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

    117. Laura Avatar
      Laura

      Day 4 complete with 60 two handed swings.

    118. Clark Avatar
      Clark

      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.

    119. Chad Barney Avatar
      Chad Barney

      Day 4 Done

    120. Liselyn Avatar
      Liselyn

      Day 4 done – feeling good

    121. Sharon Mounce Avatar
      Sharon Mounce

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

    122. Alisa O'Mara Avatar
      Alisa O'Mara

      Starting the challenge!

    123. martin smith Avatar
      martin smith

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

    124. Duncan Brindley Avatar
      Duncan Brindley

      Day 4 of the squat challenge completed.

    125. Reggie Avatar
      Reggie

      Days 2 & 3 complete

    126. Andrew Barney Avatar
      Andrew Barney

      Day 2 and 3 done

    127. Tommi Kivistö Avatar
      Tommi Kivistö

      Started challenge.

    128. David Avatar
      David

      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.

    129. Laura Avatar
      Laura

      Day 3 complete.

    130. Chad Barney Avatar
      Chad Barney

      Day 3 Done

    131. Annette Avatar
      Annette

      Day 3 complete

    132. Chad Barney Avatar
      Chad Barney

      Day 2 done

    133. Laura Avatar
      Laura

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

    134. Mattie Avatar
      Mattie

      Day 2 done

    135. Martha Avatar
      Martha

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

    136. Liselyn Avatar
      Liselyn

      Day 2 completed!

    137. Andrew Barney Avatar
      Andrew Barney

      Day 1 is complete

    138. Liselyn Avatar
      Liselyn

      Started January 1st.
      Did day one.

    139. Reggie Avatar
      Reggie

      Day 1 complete after my regular workout.

    140. Annette F. Avatar
      Annette F.

      Day 2 done.

    141. Mattie Avatar
      Mattie

      Day 1 complete

    142. Laura Avatar
      Laura

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

    143. Zoe Colbourne Avatar
      Zoe Colbourne

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

    144. A L Avatar
      A L

      Starting today, just competed 1st workout

    145. Liselyn Avatar
      Liselyn

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

      1. Greg Brookes Avatar

        Well done Liselyn, just 1 set is needed.

    146. suzanne sanger Avatar
      suzanne sanger

      Starting today

    147. Martha Avatar
      Martha

      Day 1 done!

    148. Mattie Avatar
      Mattie

      Starting challenge

    149. Porter Avatar
      Porter

      I am starting today

    150. Andrew Barney Avatar
      Andrew Barney

      Starting this today with my Dad

    151. Pat Avatar
      Pat

      Starting challenge today Janaury 1

    152. Patsey Tann Avatar
      Patsey Tann

      Starting challenge today, JAN 1

    153. Cheryl Cox Avatar
      Cheryl Cox

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

    154. Lori Avatar
      Lori

      Start today on 1st January

    155. MARGIE Avatar
      MARGIE

      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.

      1. Greg Brookes Avatar

        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.

    156. MARGIE Avatar
      MARGIE

      I am committing to this challenge,

    157. Annette F Avatar
      Annette F

      Happy New Year Greg! Starting today.

    158. Thomas Avatar
      Thomas

      I completed day 1 of the kettlebels squat challenge

    159. Thomas Avatar
      Thomas

      I am starting the kettlebell squat 30 day challenge.

    160. Dan Avatar
      Dan

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

    161. Liesl Avatar
      Liesl

      First time ever signing on for a challenge 😉

    162. Brian Laud Avatar
      Brian Laud

      Starting on 1st Jan

    163. Qasarah Avatar
      Qasarah

      Starting Jan 1st

    164. Reggie Avatar
      Reggie

      Starting Saturday 2nd

    165. Susan Fouts Avatar
      Susan Fouts

      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.

    166. Dan Avatar
      Dan

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

    167. Kaz Avatar
      Kaz

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

    168. Martha Avatar
      Martha

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

    169. Jim Avatar
      Jim

      Starting today 12-30-2020

    170. Clark Avatar
      Clark

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

    171. Sheri Avatar
      Sheri

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

      1. Greg Brookes Avatar

        Just the one set Sheri

    172. Sheri Avatar
      Sheri

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

    173. Beth Avatar
      Beth

      Starting on Jan 1st

    174. Russell Bergum Avatar
      Russell Bergum

      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.

    175. Lyn Avatar
      Lyn

      Starting squat challenge

    176. Richard Clemens Avatar
      Richard Clemens

      “starting the challenge

    177. Chris Go Avatar
      Chris Go

      Starting the challenge 01 January…

    178. Mary Avatar
      Mary

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

    179. Lisa Avatar
      Lisa

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

    180. Joan Avatar
      Joan

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

    181. Daniel Labarre Avatar
      Daniel Labarre

      Starting the challenge

    182. Chad Barney Avatar
      Chad Barney

      I will be starting January 1, 2021

    183. Bob Avatar
      Bob

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

      1. Greg Brookes Avatar

        Sounds good Bob, welcome!

    184. Flora Avatar
      Flora

      Made it to day 30.

    185. Flora Avatar
      Flora

      Days 28 and 29 completed.

    186. Flora Avatar
      Flora

      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.

    187. Flora Avatar
      Flora

      completed day 27.

    188. Flora Avatar
      Flora

      Completed day 26.

    189. Elena Avatar
      Elena

      starting the challenge

    190. Flora Avatar
      Flora

      Day 25 completed.

    191. Flora Avatar
      Flora

      Days 21, 22, 23, and 24 completed.

    192. Flora Avatar
      Flora

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

    193. Flora Avatar
      Flora

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

    194. Flora Avatar
      Flora

      Day 21 completed.

    195. Flora Avatar
      Flora

      Day 20 completed.

    196. Flora Avatar
      Flora

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

    197. Flora Avatar
      Flora

      Day 18 replaced Deck squats with the Goblet squat

    198. Flora Avatar
      Flora

      Day 17 completed.

    199. Flora Avatar
      Flora

      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.

    200. Flora Avatar
      Flora

      Day 15 completed.

    201. Flora Avatar
      Flora

      Day 14 completed.

    202. Flora Avatar
      Flora

      Day 13 completed.

    203. Flora Avatar
      Flora

      Completed day 12.

    204. Flora Avatar
      Flora

      Day 11 completed.

    205. Flora Avatar
      Flora

      Days 9, 10 completed.

    206. Kimon Avatar
      Kimon

      Completed the workout 29

    207. Flora Avatar
      Flora

      Day 9 completed.

    208. flora Avatar
      flora

      Day 8 completed.

    209. Kimon Avatar
      Kimon

      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?

    210. Flora Avatar
      Flora

      completed day 7 .

    211. Kimon Avatar
      Kimon

      Completed the workout 27

    212. Flora Avatar
      Flora

      Days 5,6 completed.

    213. Kimon Avatar
      Kimon

      Completed the workout 26

    214. Flora Avatar
      Flora

      Day 4 completed.

    215. Flora Avatar
      Flora

      Day 3 completed.

    216. Flora Avatar
      Flora

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

      1. Greg Brookes Avatar

        Yes, that’s the way Flora

    217. Kwadwo Avatar
      Kwadwo

      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.

    218. Jeri Bryan Avatar
      Jeri Bryan

      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

      1. Greg Brookes Avatar

        The pistol squats will be very challenging

    219. Flora Avatar
      Flora

      Day 1 completed including warm up squats to go deep.

    220. Flora Avatar
      Flora

      Hope to start the challenge tomorrow.

    221. Kimon Avatar
      Kimon

      Completed the workout 25

    222. Andrew Avatar
      Andrew

      starting today!

    223. Kimon Avatar
      Kimon

      Completed the workout 24

    224. Kimon Avatar
      Kimon

      Completed the workout 23

    225. Roy Avatar
      Roy

      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.

    226. Zoe Avatar
      Zoe

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

      1. Greg Brookes Avatar

        Excellent, well done Zoe

    227. Kimon Avatar
      Kimon

      Completed the workout 22

    228. Kimon Avatar
      Kimon

      Completed the workout 21

    229. Bob Avatar
      Bob

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

    230. Kimon Avatar
      Kimon

      Completed the workout 20

    231. Mary Quinn Avatar
      Mary Quinn

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

    232. Kimon Avatar
      Kimon

      Completed the workout 19

    233. Kimon Avatar
      Kimon

      Completed the workout 18

    234. Kimon Avatar
      Kimon

      Completed the workout 17

    235. Kimon Avatar
      Kimon

      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!

    236. Kimon Avatar
      Kimon

      Completed the workout 14

    237. Kimon Avatar
      Kimon

      Completed the workout 13

    238. Rance Richardson Avatar
      Rance Richardson

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

    239. Kimon Avatar
      Kimon

      Completed the workout 12

    240. Kimon Avatar
      Kimon

      Completed the workout 11

    241. Kimon Avatar
      Kimon

      Completed the workout 10

    242. Kimon Avatar
      Kimon

      Completed the workout 9

    243. Kimon Avatar
      Kimon

      Completed the workout 8

    244. Kimon Avatar
      Kimon

      Completed the workouts 5, 6, 7

    245. Kimon Avatar
      Kimon

      Completed the workout 4.

    246. Kimon Avatar
      Kimon

      Completed the workout 3.

    247. Kimon Avatar
      Kimon

      Completed the workout 2

    248. Kimon Avatar
      Kimon

      Completed the workout 1

    249. Kimon Avatar
      Kimon

      Starting the challenge

    250. Marie-Hélène Lebeault Avatar
      Marie-Hélène Lebeault

      Starting the challenge on Monday!

    251. Tonye Avatar
      Tonye

      Starting the challenge!

    252. Susie Putnam Avatar
      Susie Putnam

      Completed workouts 4 and 5

    253. Susan Putnam Avatar
      Susan Putnam

      Completed the workout

    254. Susie Putnam Avatar
      Susie Putnam

      Completed the workout

    255. Susie Putnam Avatar
      Susie Putnam

      Starting the challenge!

      1. Susan Putnam Avatar
        Susan Putnam

        Completed the workout

      2. Susie Putnam Avatar
        Susie Putnam

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

        1. Greg Brookes Avatar

          Just once per day Susie.

    256. Leigh Hermes Avatar
      Leigh Hermes

      Starting the challenge

    257. Kristin Glowa Avatar
      Kristin Glowa

      Starting the challenge

    258. TYRODE Avatar
      TYRODE

      starting the challenge

    259. Marc Cardenas Avatar
      Marc Cardenas

      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.

      1. Greg Brookes Avatar

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

    260. Susan Avatar
      Susan

      Starting the challenge

    261. Luis Serrano Avatar
      Luis Serrano

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

      1. Greg Brookes Avatar

        Brilliant, well done Luis

    262. Marc Cardenas Avatar
      Marc Cardenas

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

      1. Greg Brookes Avatar

        Well done Marc for sticking with it 🙂

    263. Marissa Avatar
      Marissa

      I’m starting the challenge

    264. Isabelle M Louis Avatar
      Isabelle M Louis

      Challenge completed. Thank you very much!

      1. Greg Brookes Avatar

        Excellent, well done Isabelle.

    265. Caleb Elfenbein Avatar
      Caleb Elfenbein

      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!

      1. Greg Brookes Avatar

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

    266. Paul Avatar
      Paul

      Completed day 30!

      1. Greg Brookes Avatar

        Excellent, well done Paul

    267. Isabelle M Louis Avatar
      Isabelle M Louis

      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.

      1. Greg Brookes Avatar

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

        1. Isabelle M Louis Avatar
          Isabelle M Louis

          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.

    268. Isabelle M Louis Avatar
      Isabelle M Louis

      Days 24 and 25 completed.

    269. Günther Avatar
      Günther

      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!

    270. Jessica Culberson Avatar
      Jessica Culberson

      starting the challenge

    271. Benno Avatar
      Benno

      Finished! Thank you very much for your nice challenge.

      1. Greg Brookes Avatar

        Brilliant, well done Benno.

    272. Karen Avatar
      Karen

      Day 13 complete! Got my HR up!

    273. Keith Phillips Avatar
      Keith Phillips

      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

      1. Greg Brookes Avatar

        Well done Keith for finishing the challenge.

    274. Bayo Avatar
      Bayo

      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!!!

      1. Greg Brookes Avatar

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

    275. Willie Avatar
      Willie

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

      1. Greg Brookes Avatar

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

    276. Marilyn Avatar
      Marilyn

      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!

      1. Greg Brookes Avatar

        Excellent, well done Marilyn.

    277. Kai Timm Avatar
      Kai Timm

      starting challenge

    278. Mary Carmichael Avatar
      Mary Carmichael

      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!

      1. Mary Carmichael Avatar
        Mary Carmichael

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

    279. Keith R. Avatar
      Keith R.

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

      1. Greg Brookes Avatar

        Brilliant, well done Keith

    280. Anna Avatar
      Anna

      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 ;)).

      1. Greg Brookes Avatar

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

    281. Günther Avatar
      Günther

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

    282. Paul Avatar
      Paul

      Completed day 29

    283. Keith Phillips Avatar
      Keith Phillips

      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.

    284. Karen Avatar
      Karen

      Day 12 done!

    285. Isabelle M Louis Avatar
      Isabelle M Louis

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

      1. Greg Brookes Avatar

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

    286. Monika Avatar
      Monika

      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!

      1. Greg Brookes Avatar

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

    287. Marek Avatar
      Marek

      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.

      1. Greg Brookes Avatar

        Excellent, well done Marek.

    288. Paul Avatar
      Paul

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

      1. Greg Brookes Avatar

        Excellent, well done Paul

    289. Marek Avatar
      Marek

      Day 29 completed.

    290. Keith R. Avatar
      Keith R.

      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.

    291. Vallery Lee Avatar
      Vallery Lee

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

    292. Günther Avatar
      Günther

      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.

    293. Keith R. Avatar
      Keith R.

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

    294. Karen Avatar
      Karen

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

    295. Isabelle M Louis Avatar
      Isabelle M Louis

      Day 21 completed. tough. but I did it.

    296. Isabelle M Louis Avatar
      Isabelle M Louis

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

    297. Paul Avatar
      Paul

      Completed day 27

    298. Kristin Avatar
      Kristin

      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

      1. Greg Brookes Avatar

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

    299. Pam Ramp Avatar
      Pam Ramp

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

    300. Marek Avatar
      Marek

      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.

      1. Greg Brookes Avatar

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

    301. Monika Avatar
      Monika

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

    302. Günther Avatar
      Günther

      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.

    303. Keith Phillips Avatar
      Keith Phillips

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

    304. Paul Avatar
      Paul

      Completed day 26

    305. Bayo Avatar
      Bayo

      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!!!

      1. Greg Brookes Avatar

        Sounds good to me Bayo

    306. Dayo Avatar
      Dayo

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

    307. Marek Avatar
      Marek

      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…

    308. Keith R. Avatar
      Keith R.

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

    309. Monika Avatar
      Monika

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

    310. Karen Avatar
      Karen

      Day 10 done just in the nick of time!

    311. Keith Phillips Avatar
      Keith Phillips

      Day 25 (Feb 25) of challenge completed.

    312. Karen Avatar
      Karen

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

    313. Mary Carmichael Avatar
      Mary Carmichael

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

    314. Paul Avatar
      Paul

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

      1. Greg Brookes Avatar

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

    315. Benno Avatar
      Benno

      Finished day 26

    316. Luis Serrano Avatar
      Luis Serrano

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

      1. Greg Brookes Avatar

        Good combination of workouts Luis 🙂

    317. Keith R. Avatar
      Keith R.

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

      1. Greg Brookes Avatar

        Brilliant, well done Keith

    318. polo Avatar
      polo

      day 14 completed

    319. Keith Phillips Avatar
      Keith Phillips

      Completed: Day 24 (Feb 24) of the challenge

    320. Paul Avatar
      Paul

      Completed day 24

    321. Isabelle M Louis Avatar
      Isabelle M Louis

      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.

      1. Greg Brookes Avatar

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

    322. Marek Avatar
      Marek

      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. 🙂

      1. Greg Brookes Avatar

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

    323. Keith R. Avatar
      Keith R.

      Day 24, 30 Racked Squats completed.

    324. Monika Avatar
      Monika

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

    325. Matrona Avatar
      Matrona

      Starting over today.

    326. polo Avatar
      polo

      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.

    327. Keith Phillips Avatar
      Keith Phillips

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

      1. Greg Brookes Avatar

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

    328. Paul Avatar
      Paul

      Completed day 23

    329. Isabelle M Louis Avatar
      Isabelle M Louis

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

    330. Dayo Avatar
      Dayo

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

      1. Greg Brookes Avatar

        Nice one, well done Dayo

    331. Karen Avatar
      Karen

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

      1. Pam Ramp Avatar
        Pam Ramp

        Days 24 and 25 DONE!!

    332. Pam Ramp Avatar
      Pam Ramp

      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 🙂

      1. Greg Brookes Avatar

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

    333. Monika Avatar
      Monika

      day 24- done

    334. Keith R. Avatar
      Keith R.

      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!

      1. Greg Brookes Avatar

        Excellent, well done Keith.

    335. Keith Phillips Avatar
      Keith Phillips

      Day 22 (Feb 22) completed.

    336. AndréS. Avatar
      AndréS.

      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

      1. Greg Brookes Avatar

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

    337. Keith R. Avatar
      Keith R.

      Day 21 completed, 20 then 15 split.

    338. Günther Avatar
      Günther

      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.

      1. Greg Brookes Avatar

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

    339. Paul Avatar
      Paul

      Completed day 21

      1. Benno l Avatar
        Benno l

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

    340. Mary Carmichael Avatar
      Mary Carmichael

      Day 21 finished.

    341. Karen Avatar
      Karen

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

    342. Pam Ramp Avatar
      Pam Ramp

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

    343. Paul Avatar
      Paul

      Completed day 20

    344. Mary Carmichael Avatar
      Mary Carmichael

      15 – 2 handed KB squats in the books.

    345. Dayo Avatar
      Dayo

      Days 19 & 20 Done

      1. Keith Phillips Avatar
        Keith Phillips

        Day 21 (Feb 21) completed.

    346. Keith Phillips Avatar
      Keith Phillips

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

      1. Greg Brookes Avatar

        Well done Keith, no long to go now 🙂

    347. Brian Avatar
      Brian

      Day 10 completed.

    348. Erika Avatar
      Erika

      Starting the challenge!

    349. Anna Avatar
      Anna

      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’.

      1. Greg Brookes Avatar

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

    350. Jeanmarie Hill Avatar
      Jeanmarie Hill

      starting the challenge!

      1. Greg Brookes Avatar

        Welcome to the challenge Jeanmarie

    351. Mary Carmichael Avatar
      Mary Carmichael

      Day 19 finished.

    352. Benno Avatar
      Benno

      Yeah did day 20!!!!

    353. Keith R. Avatar
      Keith R.

      Day 20, 15 reps completed.

    354. Keith Phillips Avatar
      Keith Phillips

      Day 19 completed…

    355. polo Avatar
      polo

      day 10 complete

    356. Pam Ramp Avatar
      Pam Ramp

      Day 19 done

    357. Isabelle M Louis Avatar
      Isabelle M Louis

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

    358. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 12&13

    359. Paul Avatar
      Paul

      Completed day 19

    360. Mary Carmichael Avatar
      Mary Carmichael

      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.

    361. Günther Avatar
      Günther

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

    362. Al Avatar
      Al

      Starting Challenge

    363. Keith R. Avatar
      Keith R.

      Day 19, 30 reps completed.

    364. woodley Avatar
      woodley

      Finished 13 14 15 on Tues the 19th

      1. Greg Brookes Avatar

        That’s good going Woodley 🙂

    365. polo Avatar
      polo

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

    366. Brian Avatar
      Brian

      Day 9 completed.

    367. Paul Avatar
      Paul

      Completed day 18

    368. Keith Phillips Avatar
      Keith Phillips

      18th day challenge (Feb 18) completed.

    369. Karen Avatar
      Karen

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

    370. Pam Ramp Avatar
      Pam Ramp

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

    371. Andrés Avatar
      Andrés

      completed the workout 18 🙂

    372. Keith R. Avatar
      Keith R.

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

    373. Monika Avatar
      Monika

      day 19 – done

    374. Dayo Avatar
      Dayo

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

    375. polo Avatar
      polo

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

    376. Keith Phillips Avatar
      Keith Phillips

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

    377. Mary Carmichael Avatar
      Mary Carmichael

      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!

    378. Paul Avatar
      Paul

      Completed day 17

    379. Brian Avatar
      Brian

      Day 8 completed.

    380. Isabelle M Louis Avatar
      Isabelle M Louis

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

    381. Karen Avatar
      Karen

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

    382. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 10&11

    383. Keith R. Avatar
      Keith R.

      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.

    384. Monika Avatar
      Monika

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

    385. polo Avatar
      polo

      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…

      1. Greg Brookes Avatar

        Yes a fun exercise Polo 😉

    386. polo Avatar
      polo

      Day 4-7 complete

    387. Anna Avatar
      Anna

      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.

      1. Greg Brookes Avatar

        Well done Anna, nice and steady

    388. Keith Phillips Avatar
      Keith Phillips

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

    389. Paul Avatar
      Paul

      Completed day 16

    390. Mary Carmichael Avatar
      Mary Carmichael

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

      1. Greg Brookes Avatar

        Thanks, well done Mary

    391. Brian Avatar
      Brian

      Day 7 completed.

    392. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 8&9

    393. Pam Ramp Avatar
      Pam Ramp

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

    394. Matrona Avatar
      Matrona

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

    395. Diane Avatar
      Diane

      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.

      1. Greg Brookes Avatar

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

    396. Dayo Avatar
      Dayo

      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!

      1. Greg Brookes Avatar

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

    397. V SuRae Stewart Avatar
      V SuRae Stewart

      starting the challenge

    398. Benno Lindeboom Avatar
      Benno Lindeboom

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

      1. Greg Brookes Avatar

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

    399. Keith R. Avatar
      Keith R.

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

    400. Keith Phillips Avatar
      Keith Phillips

      Feb 15–day 15 of the Challenge–completed.

    401. Benno Lindeboom Avatar
      Benno Lindeboom

      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.

    402. Günther Avatar
      Günther

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

      1. Greg Brookes Avatar

        Yes, they are all about your hip mobility Günther.

    403. Karen Avatar
      Karen

      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!

    404. Paul Avatar
      Paul

      Completed day 15

    405. Keith R. Avatar
      Keith R.

      Day 15, 30 reps completed.

    406. Brian Avatar
      Brian

      Day 6 completed.

    407. Monika Avatar
      Monika

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

      1. Greg Brookes Avatar

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

    408. Marek Avatar
      Marek

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

    409. Dayo Avatar
      Dayo

      Day 13 and 14 completed. Forgot to check in!

    410. Keith Phillips Avatar
      Keith Phillips

      Challenge, Day 14 (Feb 14) completed.

    411. Paul Avatar
      Paul

      Completed day 14

    412. Pam Ramp Avatar
      Pam Ramp

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

    413. Karen Avatar
      Karen

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

      1. Greg Brookes Avatar

        Well done Karen, keep going!

      2. Monika Avatar
        Monika

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

    414. Matrona Avatar
      Matrona

      Day 5 done

    415. Pam Ramp Avatar
      Pam Ramp

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

      1. Greg Brookes Avatar

        Well done Pam, better late than never!

    416. Brian Avatar
      Brian

      Day 5 completed.

    417. Sherin Kumar Avatar
      Sherin Kumar

      starting the challenge Tomo..15/02

      1. Greg Brookes Avatar

        Excellent, welcome Sherin.

    418. Vallery Lee Avatar
      Vallery Lee

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

      1. Greg Brookes Avatar

        Brilliant, well done Vallery.

    419. Monika Avatar
      Monika

      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. 😁

      1. Greg Brookes Avatar

        Yes they are essential Monika, finish the 30 days 🙂

        1. Monika Avatar
          Monika

          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.

    420. RC Avatar
      RC

      Starting the challenge.

    421. Keith R. Avatar
      Keith R.

      Day 14, 20 reps completed before breakfast.

      1. Greg Brookes Avatar

        Nice Keith, and then breakfast as a reward.

    422. Mary Carmichael Avatar
      Mary Carmichael

      Days 12 & 13 have been done.

    423. Stephanie Avatar
      Stephanie

      Just finished day 13. Almost halfway!!!

      1. Greg Brookes Avatar

        Yes and how are you feeling Stephanie?

    424. Keith Phillips Avatar
      Keith Phillips

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

    425. Paul Avatar
      Paul

      Completed day 13

    426. Karen Avatar
      Karen

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

    427. Matrona Avatar
      Matrona

      Day 4 done.

    428. woodley Avatar
      woodley

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

    429. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 6

    430. Brian Avatar
      Brian

      Day 4 completed.

    431. Jan Venter Avatar
      Jan Venter

      Day 13 done

    432. Polo Avatar
      Polo

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

    433. Keith R. Avatar
      Keith R.

      Day 13, 30reps completed.

    434. Aaron Avatar
      Aaron

      Starting today

      1. Greg Brookes Avatar

        Welcome to the challenge Aaron!

    435. De Wolf Geert Avatar
      De Wolf Geert

      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

    436. Dragos Avatar
      Dragos

      Starting the challenge

    437. Brian Avatar
      Brian

      Day 3 complete.

    438. Keith Phillips Avatar
      Keith Phillips

      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!

    439. Paul Avatar
      Paul

      Completed day 12

    440. Pam Ramp Avatar
      Pam Ramp

      Day 12 done

    441. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 5

    442. Dayo Avatar
      Dayo

      Completed Day 12

    443. Benno Lindeboom Avatar
      Benno Lindeboom

      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.

    444. Karen Avatar
      Karen

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

      1. Greg Brookes Avatar

        Well done Karen, yoga flow for mobility 🙂

    445. Jan Venter Avatar
      Jan Venter

      Day 12 done awesome

    446. Kevin Chung Avatar
      Kevin Chung

      Taking the kettlebell 30 challenge

    447. Jennifer Floyd Avatar
      Jennifer Floyd

      Completed day 3&4

    448. Matrona Avatar
      Matrona

      Day 3 done.

    449. Vallery Lee Avatar
      Vallery Lee

      Days 1, 2 and 3 completed

    450. Monika Avatar
      Monika

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

    451. Keith R. Avatar
      Keith R.

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

      1. Greg Brookes Avatar

        Sounds good Keith 🙂

    452. Paul Avatar
      Paul

      Completed day 11

    453. Jan Venter Avatar
      Jan Venter

      Day 11 done

    454. Pam Ramp Avatar
      Pam Ramp

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

    455. Brian Avatar
      Brian

      Day 2 completed!

    456. Nicola Dykes Avatar
      Nicola Dykes

      Starting today – 11/2/20

    457. Wolfgang Avatar
      Wolfgang

      Day 5 done

    458. Matrona Avatar
      Matrona

      Day 2 completed.

    459. Mary Carmichael Avatar
      Mary Carmichael

      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.

      1. Greg Brookes Avatar

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

    460. Günther Avatar
      Günther

      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.

      1. Greg Brookes Avatar

        Steady as you go Günther 🙂

    461. Keith Avatar
      Keith

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

      1. Greg Brookes Avatar

        Nice one Keith, yes enjoy that massage!

    462. Paul Avatar
      Paul

      Completed day 10

    463. Keith Phillips Avatar
      Keith Phillips

      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

      1. Greg Brookes Avatar

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

      2. Keith Avatar
        Keith

        No problem Keith P.

      3. Keith Phillips Avatar
        Keith Phillips

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

    464. Matrona Avatar
      Matrona

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

      1. Greg Brookes Avatar

        Excellent, well done Matrona

        1. Matrona Avatar
          Matrona

          Thanks, Greg and thanks for the workouts and info.

    465. Pam Ramp Avatar
      Pam Ramp

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

      1. Greg Brookes Avatar

        Yes Pam, now the fun really begins!

    466. Dayo Avatar
      Dayo

      Day 10 workout completed!

    467. Brian Avatar
      Brian

      Day 1 completed.

    468. Kristin Avatar
      Kristin

      Starting today

    469. Jan Venter Avatar
      Jan Venter

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

      1. Greg Brookes Avatar

        Nice one Jan, keep going!

    470. Brian Avatar
      Brian

      Beginning the challenge.

    471. Isabelle M Louis Avatar
      Isabelle M Louis

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

      1. Greg Brookes Avatar

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

      2. Isabelle M Louis Avatar
        Isabelle M Louis

        Day 7. I enjoy it.

        1. Greg Brookes Avatar

          That’s good to hear Isabelle

    472. Eveline Avatar
      Eveline

      day 10 – done

    473. Keith Avatar
      Keith

      Day 10, 15 reps completed.

    474. Anna Avatar
      Anna

      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!

      1. Greg Brookes Avatar

        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 🙂

    475. Pam Ramp Avatar
      Pam Ramp

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

      1. Greg Brookes Avatar

        Sounds good Pam, well done.

    476. Wolfgang Avatar
      Wolfgang

      Day 4 done

    477. Paul Avatar
      Paul

      Completed day 9

    478. David Avatar
      David

      Completed day 4

    479. Keith Phillips Avatar
      Keith Phillips

      Challenge, Day 9 (Feb 9) completed.

    480. Jennifer Floyd Avatar
      Jennifer Floyd

      Day 2 completed

    481. Dayo Avatar
      Dayo

      Day 9 completed

    482. Stephanie Avatar
      Stephanie

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

      1. Greg Brookes Avatar

        Good, well done Stephanie.

    483. Marek Avatar
      Marek

      Days 8 and 9 done.

    484. Mary Carmichael Avatar
      Mary Carmichael

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

      1. Greg Brookes Avatar

        Excellent, well done Mary

    485. Steph Avatar
      Steph

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

    486. Eveline Avatar
      Eveline

      day 9 – done

    487. Benno Lindeboom Avatar
      Benno Lindeboom

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

    488. Wolfgang Avatar
      Wolfgang

      Day 3 completed

    489. Keith Avatar
      Keith

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

    490. Vallery Lee Avatar
      Vallery Lee

      Started the challenge

    491. David Avatar
      David

      Finished day 2 yesterday and day 3 today!

    492. Keith Phillips Avatar
      Keith Phillips

      Day 8 (Feb 8) squat completed

    493. Patsey Avatar
      Patsey

      starting the challenge

    494. Pam Ramp Avatar
      Pam Ramp

      Day 8 done…better late than never

      1. Greg Brookes Avatar

        Yes, keep going Pam 🙂

    495. Darlyne Perry Avatar
      Darlyne Perry

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

    496. Paul Avatar
      Paul

      Completed day 8

    497. Amanda Peskett Avatar
      Amanda Peskett

      starting the challenge“

    498. Keith Avatar
      Keith

      Day 8, 15 reps completed. Rest day.

    499. Jennifer Floyd Avatar
      Jennifer Floyd

      Finished day 1

    500. Monika Avatar
      Monika

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

    501. Eveline Avatar
      Eveline

      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!

    502. Jan Venter Avatar
      Jan Venter

      Day 6 & 7 done

    503. Keith Avatar
      Keith

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

    504. Paul Avatar
      Paul

      Completed day 6

    505. David Stouffer Avatar
      David Stouffer

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

      1. Greg Brookes Avatar

        That’s right, well done David.

    506. Glenn Avatar
      Glenn

      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?

      1. Greg Brookes Avatar

        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.

    507. Kym Kettler-Paddock Avatar
      Kym Kettler-Paddock

      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!

    508. Monika Avatar
      Monika

      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. 🙂

    509. Pendulumn Avatar
      Pendulumn

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

    510. Pam Ramp Avatar
      Pam Ramp

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

    511. Dayo Avatar
      Dayo

      Day 6 completed

    512. Sharon Blackledge Avatar
      Sharon Blackledge

      I am starting the challenge 7th February

      1. Greg Brookes Avatar

        Excellent, well done Sharon.

    513. Lynn Avatar
      Lynn

      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.

    514. Lynn Knott Avatar
      Lynn Knott

      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

      1. Greg Brookes Avatar

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

    515. annie d Avatar
      annie d

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

    516. Wolfgang Avatar
      Wolfgang

      I started today and finished day 1.

    517. Joanne Avatar
      Joanne

      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.

      1. Greg Brookes Avatar

        Well done Joanne and good to hear from you.

    518. Delphine Darcel Kirkland Avatar
      Delphine Darcel Kirkland

      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.

      1. Greg Brookes Avatar

        Just keep going Delphine 🙂

    519. Steve Avatar
      Steve

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

      1. Greg Brookes Avatar

        The party is happening all month Steve 🙂

    520. Diane Avatar
      Diane

      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?

      1. Greg Brookes Avatar

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

    521. Pendulumn Avatar
      Pendulumn

      starting the challenge

    522. Marek Avatar
      Marek

      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. 😉

      1. Greg Brookes Avatar

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

        1. Marek Avatar
          Marek

          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.

    523. Keith Avatar
      Keith

      Day 6 completed.

    524. Eveline Avatar
      Eveline

      Day 6 – done.

    525. Paul Avatar
      Paul

      Completed day 5

      1. Denise Beyard Avatar

        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!

        1. Denise Beyard Avatar

          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.

          1. Greg Brookes Avatar

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

    526. Pam Ramp Avatar
      Pam Ramp

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

        1. Pam Ramp Avatar
          Pam Ramp

          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

    527. Mark Kruse Avatar
      Mark Kruse

      Day 3 complete

    528. Keith Avatar
      Keith

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

    529. Jan Venter Avatar
      Jan Venter

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

    530. Benno Lindeboom Avatar
      Benno Lindeboom

      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.

      1. Greg Brookes Avatar

        Excellent, well done Benno

    531. Eveline Avatar
      Eveline

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

    532. Ifedayo Avatar
      Ifedayo

      Day 5 workout s completed phew!

    533. Mark Kruse Avatar
      Mark Kruse

      started late but day 2 done

      1. Keith Phillips Avatar
        Keith Phillips

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

    534. juANA Avatar
      juANA

      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.

      1. Greg Brookes Avatar

        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.

    535. Marek Avatar
      Marek

      Just completed day 5 and regular workout afterwards.

    536. Keith Avatar
      Keith

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

    537. Mary Carmichael Avatar
      Mary Carmichael

      Day 3 done yesterday

    538. Shannon Avatar
      Shannon

      Days 2&3 done!

    539. Stephanie Avatar
      Stephanie

      Day 3. Loving it.

    540. Dayo Avatar
      Dayo

      Day 3 workout completed

    541. Günther Avatar
      Günther

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

    542. Jon Samuel Avatar
      Jon Samuel

      Day 1 done!

    543. Jan Venter Avatar
      Jan Venter

      Day 3 done

    544. Mark Kruse Avatar
      Mark Kruse

      Starting challenge today

    545. Keith Avatar
      Keith

      10 reps completed.

    546. Eveline Avatar
      Eveline

      jour 3 – done

    547. Pam Avatar
      Pam

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

      1. Greg Brookes Avatar

        Excellent, well done Pam.

    548. Marek Avatar
      Marek

      Did my 4th workout early in the morning today.

    549. Paul Avatar
      Paul

      Completed workout 2

    550. Mary Carmichael Avatar
      Mary Carmichael

      Day 2 done.

      1. Keith Phillips Avatar
        Keith Phillips

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

    551. Mark Jungck Avatar
      Mark Jungck

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

    552. Stephanie Avatar
      Stephanie

      Day two. Done.

    553. Kathleen Avatar
      Kathleen

      Day one and day two-DONE.

    554. dayo Avatar
      dayo

      Workouts completed yesterday and today!

    555. Benno Lindeboom Avatar
      Benno Lindeboom

      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?

      1. Greg Brookes Avatar

        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 🙂

        1. Benno Avatar
          Benno

          Okay, thanks Greg

        2. Benno Avatar
          Benno

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

    556. Marek Avatar
      Marek

      3rd day, 3rd workout. 🙂

      1. Paul Avatar
        Paul

        Completed day 3

    557. Jan Venter Avatar
      Jan Venter

      Day 2 done

    558. Jon Samuel Avatar
      Jon Samuel

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

      1. Greg Brookes Avatar

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

    559. Keith Avatar
      Keith

      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?

      1. Greg Brookes Avatar

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

    560. Eveline Avatar
      Eveline

      jour 2 – done

    561. Bhavna Avatar
      Bhavna

      Day 2 done!

    562. Carmen Avatar
      Carmen

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

    563. Allison Sutherland Avatar
      Allison Sutherland

      Day one & two done & dusted 💪

    564. Slava Korolev Avatar
      Slava Korolev

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

    565. Shannon Avatar
      Shannon

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

      1. Greg Brookes Avatar

        Yes Shannon, just 1 set per day.

    566. Teri Avatar
      Teri

      Day 1 – done

    567. Julia Kirk Avatar
      Julia Kirk

      Started today!

    568. Mark Jungck Avatar
      Mark Jungck

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

      1. Greg Brookes Avatar

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

    569. Paul Avatar
      Paul

      Just done day 1.

    570. Diane I. Larabie Avatar
      Diane I. Larabie

      Day 1 – check!

    571. mike M Avatar
      mike M

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

    572. Joanne Avatar
      Joanne

      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!

      1. Greg Brookes Avatar

        Good to hear from you Joanne.

    573. Steph Avatar
      Steph

      Challenge accepted! Excited to get started today!

    574. Jan Venter Avatar
      Jan Venter

      Day 1 done

    575. Stephanie Avatar
      Stephanie

      Done for today!!!

    576. Willie Avatar
      Willie

      Starting the workout today.

    577. Eveline Avatar
      Eveline

      Jour 1 – done!

    578. Pam Avatar
      Pam

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

    579. Pam Avatar
      Pam

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

    580. Keith Russell Avatar
      Keith Russell

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

    581. juana Avatar
      juana

      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.

      1. Greg Brookes Avatar

        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.

    582. Bhavna Avatar
      Bhavna

      Done Day 1! Looking forward to increasing the challenge

    583. Anna Avatar
      Anna

      Already started!

    584. Gareth Gough Avatar
      Gareth Gough

      Starting today…

    585. Shannon Avatar
      Shannon

      I’m starting Feb. 1st!

    586. Wendy Avatar
      Wendy

      I’m in!

    587. Chris Avatar
      Chris

      Starting Feb 1. Thank you for putting this together!

    588. Carrol Avatar
      Carrol

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

      1. Keith Phillips Avatar
        Keith Phillips

        Challenge begun: Feb 1

    589. Marilyn Avatar
      Marilyn

      I’m in! I’ll start Feb 1

    590. Andrew Bailey Avatar
      Andrew Bailey

      Starting the Challenge. Fit February Beckons.

    591. Mary Carmichael Avatar
      Mary Carmichael

      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.?

      1. Greg Brookes Avatar

        Just 1 set each day Mary

        1. Mary Carmichael Avatar
          Mary Carmichael

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

          1. Greg Brookes Avatar

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

    592. Günther Avatar
      Günther

      Ups started 1 day too early 🙂

    593. Lupe Salinas Avatar
      Lupe Salinas

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

    594. Marek Avatar
      Marek

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

    595. Vanessa Avatar
      Vanessa

      Starting the challenge

    596. Eveline Avatar
      Eveline

      J’embarque! I’m in!

    597. Orrie Avatar
      Orrie

      I’m starting now! Thanks Greg!

    598. Rach Avatar
      Rach

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

    599. Yas Avatar
      Yas

      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. 🙂

    600. Monika Avatar
      Monika

      started the challenge this morning. workout completed.

    601. Benno Lindeboom Avatar
      Benno Lindeboom

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

      Greetings
      Benno

      1. Greg Brookes Avatar

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

      2. Andre Avatar
        Andre

        I’m starting the challenge!.

    602. Allison Sutherland Avatar
      Allison Sutherland

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

    603. Karen Austin Avatar
      Karen Austin

      starting today!

      1. Andy Goode Avatar
        Andy Goode

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

    604. Martine Avatar
      Martine

      Starting tomorrow

    605. KW Avatar
      KW

      I’m in!!! Thank you for all the hard work you put into these emails and workouts!!!

    606. Stijn Avatar
      Stijn

      Joining the challenge!!

    607. Joannie Huang Avatar
      Joannie Huang

      Start on February 1st!

    608. John Lyman Avatar
      John Lyman

      I’m in! I will be starting the challenge tomorrow, February 1st.

    609. Dennis Avatar
      Dennis

      I’m in starting Feb 1. Looking forward to it.

    610. Delphine Darcel Kirkland Avatar
      Delphine Darcel Kirkland

      I’ve been trying to dive in for weeks! I’m starting the challenge.

    611. Gail Avatar
      Gail

      Starting February 1st!

    612. Rebecca Latour Avatar
      Rebecca Latour

      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:(

    613. Mary Avatar
      Mary

      I’m in – after a little break from kettlebell so may need to keep it gentle.

    614. Sue Avatar
      Sue

      Started today. February only has 28days!

    615. Shameem Kathiwalla Avatar
      Shameem Kathiwalla

      Starting feb 1

    616. Mike Avatar
      Mike

      Starting in Alaska on 1 Feb. Temperature will be -22C but this will warm us up.

    617. Sandeep Avatar
      Sandeep

      I’m starting tomorrow- looking forward to it !

    618. Dayo Avatar
      Dayo

      I’m in too!
      Dayo

    619. Blair Avatar
      Blair

      Looking forward to a significant challenge. Cheers.

    620. Kari Avatar
      Kari

      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!!

    621. Suki Terrazas Avatar
      Suki Terrazas

      I’m in!! Start date will be Jan. 31 🙂

    622. Teresa Brown Avatar
      Teresa Brown

      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.

    623. Scott Avatar
      Scott

      I’m in. I hope I can do a pistol squat at the end of February!

    624. Caleb Elfenbein Avatar
      Caleb Elfenbein

      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!

    625. Kathy Avatar
      Kathy

      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!

    626. mikey m Avatar
      mikey m

      count me in. I will start Feb 1st

      1. Paul Avatar
        Paul

        Completed day 4

    627. John Juergensen Avatar
      John Juergensen

      I’m in, starting tomorrow.

    628. Nicky Avatar
      Nicky

      I’m putting the kettle on and going to get stuck in.
      Love it!
      Buns of steel here we come!! 🤩🤪

    629. Arlette Avatar
      Arlette

      Starting the challenge

    630. Edit Avatar
      Edit

      I am joining the challenge as well!! 🙂

    631. Debbie Avatar
      Debbie

      I’m in! thanks for the motivation and great info as always!

    632. Günther Avatar
      Günther

      Start tomorrow

    633. Benno Lindeboom Avatar
      Benno Lindeboom

      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

    634. Monika Avatar
      Monika

      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. 💪

    635. A-Rad Avatar
      A-Rad

      Game on Feb 1
      #DecideCommitBecome

    636. Leah C Avatar
      Leah C

      I am up to the challenge…..can’t wait to get started!!!!

    637. David Avatar
      David

      I’ll start the challenge Feb 1st

    638. Denise Wallace Avatar
      Denise Wallace

      I am joining the challenge because I am age 66 and need to maintain mobility, strength and balance😁 Thanks Greg!❤

    639. Luis Serrano Avatar
      Luis Serrano

      Starting the challenge, looks great, thanks for this great motivation to improve condition!!

    640. Keith Russell Avatar
      Keith Russell

      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.

      1. Greg Brookes Avatar

        Sorry to hear that Keith, I used to have a Jack Russell too called Bowser 🙂

      2. Keith Phillips Avatar
        Keith Phillips

        Squat challenge, Day 2 (Feb 2): done.
        Goal: focus on my legs.

    641. Paige Hopeck Avatar
      Paige Hopeck

      I’ll join, if you will!

    642. Diane L Avatar
      Diane L

      Hoping adding some squats to my KB routine will help with ongoing low back issues; I’m in!

    643. Moni Frank Avatar
      Moni Frank

      I will start on February 1

    644. Jim Meister Avatar
      Jim Meister

      Staring the challenge

    645. Sandra Grannis Avatar
      Sandra Grannis

      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

    646. B Sneds Avatar
      B Sneds

      Starting Feb1

    647. Katina Avatar
      Katina

      Starting Feb 1

    648. Eva Avatar
      Eva

      I am starting this challenge on Feb 1st! And I’m super excited!

    649. John Umland Avatar
      John Umland

      I’m in.

    650. Marek Avatar
      Marek

      I’ll join.

    651. Jean Tessier Avatar
      Jean Tessier

      Starting the challenge tomorrow, January 31st.

    652. Teri pastorino Avatar
      Teri pastorino

      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

    653. Rhys Scott Avatar
      Rhys Scott

      I’ll be starting on the 1st. I can’t pistol squat but I’ll give it a go 😂

    654. Sharon T Glass Avatar
      Sharon T Glass

      Starting the challenge!

      1. Lindsay Rodgers Avatar
        Lindsay Rodgers

        Starting tomorrow! Never too late right?😜😆

        1. Greg Brookes Avatar

          That’s right Lindsay.

    655. Jan Venter Avatar
      Jan Venter

      Starting 1of Feb

    656. Stephanie Avatar
      Stephanie

      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

    657. Dr Smriti Mhatre Avatar
      Dr Smriti Mhatre

      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!!

    658. Laurie Avatar
      Laurie

      I’m starting February 1st. Thank you for this challenge.

    659. Emily Marrese Avatar
      Emily Marrese

      Starting Feb 1

      1. Keith Phillips Avatar
        Keith Phillips

        Starting February 1st
        At 68 I’m still active.

    660. Karen Avatar
      Karen

      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

    661. Joy Avatar
      Joy

      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.

    662. James Curtis Avatar
      James Curtis

      I’ll be starting the challenge on the 1st Feb.

      1. Kathleen Avatar
        Kathleen

        Me, my husband, and one of our sons are all in for the squat challenge! Looking forward to it

    663. Dotty Avatar
      Dotty

      Starting tomorrow to kick start my fitness.

    664. Angy Hughes Avatar
      Angy Hughes

      I will start on February 1st!

    665. Jonathan Lueken Avatar

      I will be starting the challenge on Feb 1. Looking forward to it and hope that my pistol squats improve.