Contents
200 squats
200 Squats is a simple program that will help you squat two hundred times in a row in six weeks.
If you think this is not possible, follow the directions carefully and you will see that 200 squats in a row is a reality. You will need a detailed plan, discipline, and about thirty minutes a week.
There are several options for the correct squat, you can also use or to increase the effectiveness of the squat. This program does not provide for weights, this is a technique based on simple squats.
- You need to stand up straight, put your feet shoulder-width apart so that while squatting you can keep your back straight.
- When you bend your legs, you need to strain. Hands can be extended in front of you or spread apart. You need to lower yourself into a squat until the thighs are almost parallel to the floor. Then you need to return to the starting position.
It is very important to follow the correct squatting technique, otherwise, you can get serious injury. The back should be kept naturally curved and not bend too much.
In addition, to avoid stress on the knee joints, the buttocks must not be lowered below the knees.
It is important to remember that the main goal of this program is to strengthen your body and achieve overall wellness. You can achieve real success if you set yourself ever-increasing goals.
Squats are quite common as a form of exercise. The main emphasis in these exercises is to strengthen the gluteal muscles and quadriceps, but the lower, calf muscles, and hamstrings are also involved in the work.
It is enough to devote thirty minutes a week to these exercises and strictly follow the recommendations of this program as much as possible. You will really feel much more confident after just a few workouts.
Before embarking on this program, you need to consult with your doctor and perform an initial test, which will show your actual fitness level, and you will be able to determine exactly where you should start training and how to plan their program.
You need to do as many squats as you can. There is no need to embellish your results, starting at the wrong level can significantly reduce the effectiveness of your training. Even if your initial result turns out to be more than modest, do not be discouraged, you can achieve maximum success if you are honest with yourself, from the beginning to the end of your workouts.
Before starting the exercises for the first week, you need to wait a couple of days for the muscles to rest after the test, and you can carefully study the program. Classes should be carried out three times a week, between workouts there must be a day of rest.
Rest between sets should be 60 seconds.
Choose your fitness level
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 3 4 3 3 5 | 18 |
| 2 | 5 5 3 5 5 | 23 |
| 3 | 5 6 5 5 7 | 28 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 6 8 5 5 8 | 32 |
| 2 | 6 8 5 5 10 | 34 |
| 3 | 7 11 7 7 11 | 43 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 13 16 10 10 13 | 62 |
| 2 | 13 16 11 11 16 | 67 |
| 3 | 15 18 13 13 18 | 77 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 16 19 15 13 22 | 85 |
| 2 | 19 22 16 16 24 | 97 |
| 3 | 22 24 18 18 27 | 109 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 23 27 21 21 27 | 119 |
| 2 | 13 13 18 18 13 13 13 34 | 135 |
| 3 | 16 16 20 20 16 16 13 40 | 157 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 34 40 27 20 54 | 175 |
| 2 | 19 19 21 21 19 19 13 59 | 190 |
| 3 | 18 18 23 23 22 22 19 67 | 212 |
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 8 8 5 5 7 | 33 |
| 2 | 8 11 8 8 9 | 44 |
| 3 | 11 13 10 10 13 | 57 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 13 15 11 11 15 | 65 |
| 2 | 13 15 13 13 18 | 72 |
| 3 | 16 18 13 13 21 | 81 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 16 22 17 17 22 | 94 |
| 2 | 19 25 19 19 25 | 107 |
| 3 | 22 29 20 21 29 | 121 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 24 30 22 22 34 | 132 |
| 2 | 27 34 27 27 38 | 153 |
| 3 | 31 38 31 21 45 | 166 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 38 47 34 30 47 | 196 |
| 2 | 24 24 27 27 19 19 22 54 | 216 |
| 3 | 23 23 27 27 23 23 27 60 | 233 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 54 67 34 31 67 | 253 |
| 2 | 27 27 31 31 27 27 24 72 | 266 |
| 3 | 30 30 40 40 31 31 24 80 | 306 |
Week 1
| Day | Approaches | Total |
|---|---|---|
| 1 | 13 16 9 9 13 | 60 |
| 2 | 13 16 13 16 16 | 74 |
| 3 | 15 20 13 13 18 | 79 |
Week 2
| Day | Approaches | Total |
|---|---|---|
| 1 | 19 19 13 13 20 | 84 |
| 2 | 19 19 16 16 23 | 93 |
| 3 | 22 23 19 19 27 | 110 |
Week 3
| Day | Approaches | Total |
|---|---|---|
| 1 | 19 24 19 19 27 | 108 |
| 2 | 27 34 21 21 34 | 137 |
| 3 | 30 38 27 27 40 | 162 |
Week 4
| Day | Approaches | Total |
|---|---|---|
| 1 | 29 34 29 39 43 | 174 |
| 2 | 34 40 34 34 49 | 191 |
| 3 | 40 45 40 40 54 | 219 |
Week 5
| Day | Approaches | Total |
|---|---|---|
| 1 | 49 54 40 32 54 | 229 |
| 2 | 27 27 32 32 24 24 30 63 | 259 |
| 3 | 27 27 32 32 27 27 36 67 | 275 |
Week 6
| Day | Approaches | Total |
|---|---|---|
| 1 | 63 76 47 40 76 | 302 |
| 2 | 30 30 40 40 32 32 29 81 | 314 |
| 3 | 35 35 45 45 35 35 30 100 | 360 |