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30 Day Challenge

Welcome to 100 Squats a Day 30 Day Challenge

Starts: Whenever you start!

Benefits of a 30 day challenge:

  • Lower body fat
  • Tighter abs
  • Leaner legs
  • Clearer skin
  • Cleaner appetite
  • Better mood
  • Increased strength
  • Improved flexibility
  • Enhanced speed & stamina
  • Greater self confidence
  • Healthier self image

Guideline for Success

  • Learn how to squat properly.

Click here to see a quick tutorial on how to do a proper squat for 100 Squats a Day before you begin this challenge. Even if you think you know how, watch the vid just to remind you of a few key points.

  • Take a before photo on Day Zero, and an after photo on Day 30.

You don’t need to share this with anybody, but everyone that doesn’t do this regrets it. Take a minute and photograph your body before you begin. The change you make during these 30 days will be drastic. You will want to capture it for memory!

  • Agree to set aside 3-5 minutes a day for the squats.

There are no valid excuses this month for not doing these squats. Because of the short time requirement, you can practically do these squats anywhere, at any time. Waiting for the bus? Bang em out. Taking a shower? 100 Squats later and you’re clean! Ads come on during your favourite show? Perfect time for 100 squats – if you’ve got the speed!

  • Consciously eat cleaner each day.

More ripe fruits, less fatty foods. More water, less alcohol. Easy right?

Avoid added oils, salts and sugars too. Treat your body like a temple, not a trash can.

  • Film and upload a video once a week of your 100 Squats.

This is for legitimacy sake. You will be inspiring others to better themselves and in return you will receive constructive feedback on your form which will help you get the most out of this challenge.

  • Post your Day and Time the Facebook page each day. Example: Day 12, 3:46.

This is to hold you accountable for your commitment and will help give others an idea of what others are doing. You will see the massive progress others are making with their speed and at the same time, share yours.

  • On Day 30, do 500 squats as fast as you can.

Click here to see a vid of the 500 squat challenge. If you film it, upload it and share it! In return for your upload, you will receive one free week of Skype coaching from Ted. Coaching includes raw vegan nutrition guidance, personal fitness training advice and help with daily goal setting.

Other key points:

  • If you FORGET to do them one day, do 200 the next day.
  • Get PLENTY of sleep this month to release enough hormones to guarantee your recovery.
  • Prepare to eat A LOT more calories than ever before to repair the muscles in your legs.
  • Make these a HABIT by doing them at the same time each day.
  • It’s always best to do them before 10AM. This initiates your fat burning enzyme early in the day, and with less food in your belly at this time, your body can put it’s energy more into squatting and then recovering rather than digesting.
  • Make it fun! Do them with friends, family, or out in public. Do them to your favourite music, or in the middle of the forest during your walk or hike. Video them and share with the world on Youtube for all to see!

June’s 30 Day Challenge video

April’s 30 Day Challenge video