name='p:domain_verify'/> <title>The 30 Day Squat Jump Challenge | The Frugal Exerciser

Friday, August 9, 2013

The 30 Day Squat Jump Challenge

Level 2

I love squat jumps because they fatigue the thighs really fast.  This program is a supplement to your normal leg routine.  It's done 3 days a week with a rest day in between.
You can add weights to this workout by wearing a 5 to 10 pound weighted vest or you can hold light dumbbells.  I would recommend anything between 3 and 10 pounds.  Don't go too heavy because this is an intense plyometric workout which is tough on the joints. *The 30 day squat jump program is not for anyone with knee, hip or ankle injuries or conditions.

Here are some do's and don'ts 
  1. Warm-up at least 5 minutes before doing this program
  2. Jump on a padded floor or on a wood floor
  3. Do not jump on concrete
  4. Stretch at the end of your workout
  5. Do not do this routine everyday
  6. When squatting, your knees should never go past your toes
The 30 day squat jump program is not for a beginner. If you would like a challenge, try my modified 30 squat challenge for beginners.  After you mastered the intermediate modified 30 day squat challenge, you can then try this routine.  



  1. Looks like a rigorous workout. Maybe too much for me. Will look at the beginners workout for me!

  2. I love squats too :) They keep my legs in great shape!


  3. Weighted vest/jackets are a superb way to add extra resistance to your workout whether you are running, jumping or lifting weights. I have been known to go dog walking in my weighted jacket, which helps with increasing training volumes without taking any extra time out of your usual routine.
    Read more

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