Squats

Challenge Details:

• Level 1: 15 reps / 1 set / No added weight / 5 points
• Level 2: 15 reps / 2 sets / 25% TBW / +10 points (15 total)
• Level 3: 15 reps / 3 sets / 40% TBW / +20 points (35 total)
• Level 4: 15 reps / 3 sets / 50% TBW / +40 points (75 total max)

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have knee, hip, low back, or balance-related injuries.

Breaks

• Level 1: No break allowed
• Level 2: One 30-second break between sets
• Levels 3 & 4: Two 30-second breaks between sets

Notes:

• For levels 2,3, and 4; If you let go of the dumbbells, incomplete reps do not count.
• This challenge can be done in place or as walking lunges.
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion.

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How to Complete the Challenge:

• Stand tall while holding dumbbells at your sides (or bodyweight for Level 1).
• Sit back and down as if lowering into a chair, keeping knees aligned with toes.
  
• Lower until thighs are parallel to the floor (or your safest depth).
  
• Push through your heels to return to standing.
  
• Repeat until all reps are completed without stopping.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Chair Squats
• Easier: Ball Squats

​Suggested Training Schedule:

• Practice your chosen version 1–2 times per week, with 1–2 days of rest between.
• When you can perform strong, controlled reps in your current variation, move up to the next harder version.

Chair Squats:

• Stand in front of a chair with feet shoulder-width apart.
• Lower your hips back and down until you lightly touch the chair (do not sit fully).
• Keep your chest lifted and weight in your heels.
• Stand back up with control.
• Repeat for all reps.

Ball Squats:

• Place a stability ball between your lower back and a wall.
• Walk your feet forward slightly, shoulder-width apart.
• Bend your knees and roll the ball down the wall as you lower into a squat.
• Push through your heels to stand back up.
• Maintain steady control throughout the movement.