Day 

Exercises 

Day 1 50 squats Day 2 60 squats Day 3 70 squats Day 4 Rest Day 5 70 squats, 5 pulse squats Day 6 80 squats, 5 hold squats Day 7 85 squats, 5 squat jumps Day 8 Rest Day 9 100 squats, 5 power squats Day 10 85 squats, 5 squat jumps, 5 pulse squats Day 11 90 squats, 5 power squats, 5 hold squats Day 12 Rest Day 13 120 squats, 5 power squats, 5 pulse squats, 5 hold squats Day 14 100 Squats, 10 squat jumps, 5 hold squats Day 15 110 Squats, 5 squat jumps, 5 power squats, 5 pulse squats, 5 hold squats Day 16 Rest Day 17 130 Squats 10 squat jumps, 10 power squats Day 18 120 Squats 10 pulse Squats, 10 power squats, 5 hold squats Day 19 130 Squats 10 Hold squats, 10 squat jumps Day 20 Rest Day 21 150 Squats, 10 squat jumps, 10 power squats Day 22 150 squats, 10 pulse squats, 10 hold squats Day 23 190 squats Day 24 Rest Day 25 160 squats, 10 squat jumps, 10 power squats, 10 pulse squats, 10 hold squats Day 26 225 Squats Day 27 200 squats, 10 squat jumps, 20 power squats Day 28 Rest Day 29 200 squats (5 squat jumps, 5 power squats, 5 pulse squats, 5 hold squats. Rest for 1 minute and repeat x 3) Day 30 200 squats (10 squat jumps, 10 power squats, 5 pulse squats, 5 hold squats. Rest for 1 minute and repeat x 3)