30-DAY SQUAT CHALLENGE:
Day 1 – 10 basic squats
Day 2 – 10 basic squats
Day 3 – 15 basic squats
Day 4 – rest day
Day 5 – 20 basic squats
Day 6 – 20 basic squats
Day 7 – rest day
Day 8 – 25 basic squats
Day 9 – 30 basic squats
Day 10 – 10 hands behind-head squats
Day 11 – rest day
Day 12 – 10 hands behind-head squats
Day 13– 15 hands behind-head squats
Day 14 – rest day
Day 15 – 20 hands behind-head squats
Day 16 – 20 hands behind-head squats
Day 17 – 25 hands behind-head squats
Day 18 – rest day
Day 19 – 30 hands behind-head squats
Day 20 – 10 weighted squats
Day 21 – rest day
Day 22 – 10 weighted squats
Day 23 – 15 weighted squats
Day 24 – 20 weighted squats
Day 25 – rest day
Day 26 – 20 weighted squats
Day 27 – 25 weighted squats
Day 28 – rest day
Day 29 – 30 weighted squats
Day 30 – 10 basic + 10 hands behind-head + 10 weighted squats
Source: http://www.womendailymagazine.com/