RallyStreakThe 30-day squat challenge is a steady ladder from 20 to 150 bodyweight squats a day. No equipment, about ten minutes, and you will feel the difference climbing stairs by week three.
With RallyStreak your friends can pick their own level, and everyone’s reps add up to a group total in the end-of-challenge recap.
What you do every day
| Daily task | Checked in by |
|---|---|
| Squats | Number pad |
30-day schedule
Today’s target for squats (reps). R is a rest day. Each person can pick Easy (70% of every target), Standard or Hard (130%).
How to do it
- Feet shoulder-width apart, toes slightly out.
- Sit back and down until your thighs are about parallel, keeping your chest up and heels down.
- Split the day’s target into sets.
- Log your reps; partial days are tracked honestly.
The rules
- 3 strikes allowed; when strikes run out you are out, but stay on the board to cheer the others.
- No rest days.
- Your day runs midnight to midnight in your time zone, and you can still check in until 3 AM.
- Missed yesterday? Up to two earlier days can be logged, marked “logged late” for the group to see.
Doing it with friends
Start the Squat Ladder challenge in RallyStreak, pick a start date and share one link. Friends join free in under 30 seconds. From Day 1 everyone checks in on their own phone, the board shows the whole crew’s streaks, and a single nudge reminds whoever hasn’t gone yet.
FAQ
How many squats should I start with?
The ladder starts at 20 squats on Day 1. Easy level starts at 14.
Will 150 squats a day build muscle?
Mostly endurance and strength in the legs and glutes. For bigger strength gains, add weight after the challenge.
Is the squat challenge free?
It is a Pro challenge for the creator; friends join free.