Everyone talks about doing 100 pushups or a 100 pullups. Even though these feats of strength are impressive, they are simply that – feats of strength and endurance. The bodyweight squat is actually a much more important movement then thepullup or pushup.

I truly believe that everyone should be able to do 100 bodyweight squats. This is because it is the most important movement in our daily life. Each day we stand up, sit down, walk up stairs, jump into the air, sprint after things, etc.

Millions of movements throughout our lifetime all point back to the same range of movement as trained by the bodyweight squats. And when people get older, it is the hips and lower back muscles where they have problems.

Well, that’s all going to change now. Because I’m about to issue a challenge. If you are unable to do at least 100 bodyweight squats, then you need to take on this challenge. I’ll even give you a blueprint, a set of steps to achieve this goal.

Perform each level, once a week:

• 20 sets of 5 squats, 30 seconds break
• 17 sets of 6 squats, 30 seconds break
• 15 sets of 7 squats, 30 seconds break
• 13 sets of 8 squats, 30 seconds break
• 12 sets of 9 squats, 30 seconds break
• 10 sets of 10 squats, 30 seconds break
• 10 sets of 11 squats, 30 seconds break
• 9 sets of 12 squats, 30 seconds break
• 8 sets of 13 squats, 30 seconds break
• 7 sets of 15 squats, 45 seconds break
• 6 sets of 17 squats, 45 seconds break
• 5 sets of 20 squats, 45 seconds break
• 4 sets of 25 squats, 60 seconds break
• 3 sets of 34 squats, 60 seconds break
• 2 sets of 50 squats, 120 seconds break
• 1 set of 100 squats, as fast as possible

If at any level, you are not able to maintain the recommended rest break, then repeat the workout again the following week. Keeping the rest periods short is extremely important.

For more bodyweight workouts, exercises, and training ideas, check out Workout Without Weights. Click here for more information.