In order to do 10,000 squats in 30 days, you need to complete roughly 333 each day for 30 days.
This may sound easy, but 333 is a lot of squats even if you are simply using your body weight.Click Here for my article on getting Super-Lean by Eating a High Carb Diet (Opposite of Keto).
What type of squats should you perform?
Here’s a video of a woman outlining a pretty intense 335 bodyweight squat workout, which incorporates quite a few squat variations.
Here’s an outline of her squat workout:
1. Basic Squat x50
2. Squat Pulses x30
3. Squat Jump x15
4. Plie Squat x30
5. Plie Squat Pulses x30
6. Narrow to Wide Squat Jump x15
7. Narrow Squat x30
8. Narrow Squat Pulses x 30
9. Low Squat Jump x30
10. Squat with Side Leg Raise x30
11. 180 Degree Rotational Squat x15
12. Squat hold – 30 secs
If focusing on firming and shaping the glutes is a priority I recommend a 2-3 minute warmup to activate the glutes.
I outline how to do this in this article:
As a former fitness coach to fashion models, I can teach you how to increase muscle definition without adding size.
Click Here to check out my premium courses.