Squat Thrusts are another one of those exercises you love to hate, and this month’s Squat Thrust Challenge will get you doing them every day. You can thank me later.
Challenge yourself with this August Exercise Challenge, a fitness challenge designed to get you moving every day throughout August, with daily progression options. Pick a level or mix and match to suit your needs. Are you up for it? Commit to this August Exercise Challenge and invite a friend to join you.
They are a great way to work the lower limbs, extremely tiring, and a good way to build up your muscular endurance while working the heart and circulatory system.
Squat Thrusts are the exercise of choice for my #Augthrust challenge. Join in throughout August and challenge yourself with a new target each day. Use the target guide below and attempt to complete the repetition set each day. You can break down the reps into sets if it makes it more manageable.
Scoring the Challenge
The challenge is divided into three levels, allowing you to track your progress. You don’t need to stay on one level; you can mix & match, going up or down a level as required. Each level is assigned a score. Use the free-scoring sheet available for download below to track your progress and tally your total score for the month.
You get either 1,2, or 3 points for the target level and either 1, 2 or 3 points for the Squat Thrust variation. That’s a maximum of ‘6’ per day, minimum of ‘2’ unless you skip a day, in which case it would be ‘0’.
August (AugThrust) Squat Thrust Exercise Challenge Scoring Sheet 102 KB 26 downloads
Scoring sheet to be used to track the August Squat Thrust Exercise Challenge (AugThrust …For example, if you choose the LEVEL 2 target guide and the Regular Squat Thrust, you will earn two points for the targets achieved and two points for the exercise variation, for a total of four points for the day.
Challenge Design
This challenge is a progressive, shallow pyramid programme that will gently increase the number of Squat Thrusts each day, with decreases and increases forming a shallow pyramid, helping you to achieve more reps each day progressively.
AugThurst Challenge Table
| Day | level 1 | level 2 | level 3 |
|---|---|---|---|
| 1 | 10 | 20 | 30 |
| 2 | 15 | 30 | 45 |
| 3 | 19 | 38 | 57 |
| 4 | 22 | 44 | 66 |
| 5 | 24 | 48 | 72 |
| 6 | 25 | 50 | 75 |
| 7 | 25 | 50 | 75 |
| 8 | 26 | 52 | 78 |
| 9 | 31 | 62 | 93 |
| 10 | 35 | 70 | 105 |
| 11 | 38 | 76 | 114 |
| 12 | 40 | 80 | 120 |
| 13 | 41 | 82 | 123 |
| 14 | 41 | 82 | 123 |
| 15 | 42 | 84 | 126 |
| 16 | 47 | 94 | 141 |
| 17 | 51 | 102 | 153 |
| 18 | 54 | 108 | 162 |
| 19 | 56 | 112 | 168 |
| 20 | 57 | 114 | 171 |
| 21 | 57 | 114 | 171 |
| 22 | 58 | 116 | 174 |
| 23 | 63 | 126 | 189 |
| 24 | 67 | 134 | 201 |
| 25 | 70 | 140 | 210 |
| 26 | 72 | 144 | 216 |
| 27 | 73 | 146 | 219 |
| 28 | 73 | 146 | 219 |
| 29 | 74 | 148 | 222 |
| 30 | 79 | 158 | 237 |
| 31 | 83 | 166 | 249 |
Ready to get started?
Commit to this challenge, any goal is more likely to be achieved if you share your goals with others, be that loved ones, friends or colleagues, even better if they join in. Share your challenge and get support, as well as possibly find some willing challengers.
I'm doing the #Augthrust challenge. #SquatThrusts every day throughout August. Want to join me? #AugustChallenge #SquatThrustChallenge Share on XWhat is a Squat Thrust
The Squat Thrust forms part of the Burpee exercise; it’s the floor part of the Burpee without the squat down and jump up. It’s an excellent cardio exercise that recruits core and shoulder stabilisers; the strain on the upper body is on some of the most complex parts of the body. Unlike the Burpee, in a Squat Thrust, we never get out of the prone position, which keeps the arms and shoulders in constant activation, supporting the upper body throughout the exercise. Meanwhile, your core activates to protect the lower back and maintain good posture and form.
The Squat Thrust is often also called a Half Burpee, and it’s considered a variation of a burpee. The distinguishing factor for a Squat Thrust is the double jump. If there is no double jump, I’d be inclined to refer to the exercise as a variation of a mountain climber, which alternates feet positions front to back rather than a double hop/jump.
A Squat Thrust is NOT a Burpee
Often, Squat Thrusts and Burpees are used interchangeably to describe the Burpee exercise; the Squat Thrust is NOT a Burpee. However, the Burpee involves performing the Squat Thrust action as one of its components.
What’s the difference between a Squat Thrust and a Burpee?
Simple, no jump! This means that when you perform the double jump, with your feet close to your hands, you simply double jump back rather than pushing through the floor and jumping up, which is a Burpee. The fact that we remain in the prone support position (Straight Arm Plank Position) means we work the arms, shoulders and stabilisers to support our body weight for the set reps or duration.
Target Guides
Choose the level you’d like to start on. Remember, you can always mix and match. Don’t forget to download the Challenge Scoring Sheet to track your progress.
How to do a Squat Thrust
Equipment: None is required, but you may want to use a mat for your hands to prevent slipping. A hard floor will work best.
If you search ‘Squat Thrusts’ on YouTube, most of the exercises you will see are Burpees or Burpee variations! Not Squat Thrusts.
The Squat Thrust is essentially half a Burpee, and therefore, you can see where the confusion arises. The Regular Squat thrust, as described in the Level 2 section below, is the standard exercise, with variations that are both easier and more challenging, as shown below.
Squat Thrust Exercise Levels
These alternatives can be used to make the Squat Thrust exercise harder or easier. Remember that each exercise level target can be matched with these variations.
LEVEL 1 Exercise (1 point)
The Beginner Squat Thrust
This variation enables three points of contact at all times, providing more support during slower and more controlled movements.
Start Position & Exercise Actions
- Start on the floor in the prone position, adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- Tuck your left leg up so that the foot is under your torso, with your knee close to your chest, and bring your right foot up to the same position.
- Return your left foot to the start position and follow with your right foot.
- Repeat the action for the number of reps set within the target guide.
Level 2 Exercise (2 points)
Regular Squat Thrust
Start Position & Exercise Actions
- Start on the floor in the prone position, adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind so that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Return to the start position by hopping back with both feet
- Repeat the action for the number of reps set within the target guide.
Exercise Video
Level 3 Exercise (3 points)
The Star Squat Thrust
This variation adds a dynamic move where your feet return to a wide stand rather than feet together (Star Shape)
Other names for this variation might include ;
- Wide Leg Squat Thrusts
- Squat Thrusts Angels
Start Position & Exercise Actions
- Start on the floor in the prone position adopting a Plank position with your hands on the floor at shoulder-width apart. Stretch your legs out behind into a wide stance ensuring that your body forms a straight line from your heels, through your buttocks and shoulders.
- Actively engage the core, think about pulling your belly button up towards your spine (this will get you to activate the core muscles).
- In one movement, bring both legs into a tuck position, bending the knees into the chest.
- Double jump back to a wide stance.
- Repeat the action for the number of reps set within the target guide.
Augthrust Squat Thrust Challenge
Join the August Squat Thrust Challenge – Day 1: Ignite Your Fitness Journey with #Augthrust!
Are you ready to elevate your fitness this August? Welcome to Day 1 of the exciting August Squat Thrust Challenge, affectionately called #Augthrust! Get ready to embark on a heart-pounding journey towards a healthier, stronger you. In just 60 seconds, you’ll complete 10, 20, or 30 squat thrusts, depending on your chosen level. Whether you’re a beginner or a seasoned fitness enthusiast, this challenge is designed to push your limits and leave you feeling accomplished.
Remember, this challenge is not just about the numbers; it’s about embracing the journey, setting new goals, and fostering a community of like-minded individuals sharing the same passion for fitness. So grab your water bottle, find a spot, and let’s get started! Don’t forget to tag your friends and challenge them to participate in #Augthrust. Together, we’ll elevate our fitness prowess and make this August one to remember!
Note: Before beginning any exercise program, please consult your physician or healthcare professional, especially if you have any pre-existing health conditions.
Day 1 of the August Squat Thrust Challenge (#Augthrust) and a small 10, 20 or 30 squat thrusts today. It should take no longer than 60 seconds, not long to get your heart racing, but it will be!
- 🟢 Level 1 = 10 Squat Thrusts (1 set of 10)
- 🟠 Level 2 = 20 Squats Thrusts (2 sets of 10)
- 🔴 Level 3 = 30 Squats Thrusts (3 sets of 10)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 2 of the August Squat Thrust Challenge (#Augthrust): Power Up Your Morning with 15, 30, or 45 Squat Thrusts! Time Yourself and Unleash Your Inner Champion!
Rise and shine, fitness enthusiasts! Day 2 of the heart-pounding August Squat Thrust Challenge is here to energise your morning and ignite your passion for fitness. Get ready to take on 15, 30, or 45 squat thrusts, depending on the level you’ve chosen. This isn’t just a workout; it’s an opportunity to push your limits and evaluate how far you’ve come.
Time Yourself and Unleash Your Inner Champion!
Today’s challenge comes with an exciting twist – time yourself and discover your personal best. Keep track of how long it takes you to complete your set of squat thrusts, and watch yourself improve over time. It’s not just about the numbers; it’s about the progress you make and the growth you experience on your fitness journey.
Remember to share your accomplishments and progress with the community using the hashtag #Augthrust. Connect with fellow participants, cheer each other on, and draw inspiration from the collective dedication towards a healthier lifestyle.
So, let’s kickstart our day with 15, 30, or 45 squat thrusts – your ticket to a more empowered and stronger you! It’s time to take charge of your fitness and make Day 2 of the August Squat Thrust Challenge a resounding success!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any concerns or health conditions.
Day 2 of the August Squat Thrust Challenge (#Augthrust), 15, 30 or 45 squat thrusts today. What a way to start the day! An extra challenge is to time yourself and see how long it takes you!
- 🟢Level 1 = 15 Squat Thrusts (1 set of 15)
- 🟠Level 2 = 30 Squat Thrusts (2 sets of 15)
- 🔴Level 3 = 45 Squat Thrusts (3 sets of 15)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 3 of the August Squat Thrust Challenge (#Augthrust): Embrace the Grind with 19, 38, or 57 Squat Thrusts!
Welcome back to the August Squat Thrust Challenge – Day 3! You’ve already conquered two days of heart-pumping action, and today, we’re taking it up a notch. Get ready to feel the burn as you power through 19, 38, or 57 squat thrusts, depending on your chosen level. This challenge isn’t about speed; it’s about determination and consistency. So, find your rhythm, stay focused, and let’s make every squat thrust count!
Remember, this challenge is a journey of self-improvement and growth. Celebrate every step forward, whether it’s 19, 38, or 57 squat thrusts. Use the hashtag #Augthrust to share your progress, connect with fellow participants, and cheer each other on. Together, we’ll stay motivated and keep moving towards a healthier, fitter lifestyle.
Note: Always listen to your body and exercise at a pace that suits you. If you have any concerns about your health or fitness level, consult with your healthcare provider before participating in any physical activity.
Day 3 of the August Squat Thrust Challenge (#Augthrust) with 19, 38 or 57 squat thrusts today. You don’t need to go fast, and you need to go.
- 🟢Level 1 = 19 Squat Thrusts (1 set of 19)
- 🟠Level 2 = 38 Squat Thrusts (2 sets of 19)
- 🔴Level 3 = 57 Squat Thrusts (3 sets of 19)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 4 of the August Squat Thrust Challenge (#Augthrust): Feel the Burn with 22, 44, or 66 Heart-Pounding Movements! Engage Your Whole Body and Conquer the Challenge!
Welcome back, fitness warriors, to Day 4 of the exhilarating August Squat Thrust Challenge! Brace yourself for an electrifying workout that targets your entire body, leaving you feeling empowered and accomplished. Today, we present you with 22, 44, or 66 heart-pounding movements, depending on your chosen level of difficulty. Get ready to unleash the strength within as you power through this exhilarating routine. And don’t forget – keep that bum down for maximum impact!
Engage Your Whole Body and Feel the Transformation
The squat thrust exercise is a full-body powerhouse that targets multiple muscle groups, providing you with a comprehensive and effective workout. From your legs, glutes, and core to your arms and shoulders, this movement has got you covered! Embrace the holistic benefits of this exercise and watch your body transform as you progress through the challenge.
We believe in your strength, determination, and resilience. So keep moving, keep pushing, and keep that #Augthrust spirit alive! Share your progress and achievements with the community, inspire others, and celebrate each milestone as you reach it.
Remember, it’s not just about the numbers; it’s about embracing the journey and becoming the best version of yourself. So grab your determination, get ready for 22, 44, or 66 heart-pounding movements, and let’s make Day 4 of the August Squat Thrust Challenge one for the books!
Note: Always exercise with proper form and listen to your body. If you have any health concerns or medical conditions, consult with a healthcare professional before participating in any physical activity.
Day 4 of the August Squat Thrust Challenge (#Augthrust) with 22, 44 or 66 heart-pounding movements today. This exercise works your whole body, and we know you can feel it. Get that bum down!
- 🟢Level 1 = 22 Squat Thrusts (1 set of 22)
- 🟠Level 2 = 44 Squat Thrusts (2 sets of 22)
- 🔴Level 3 = 66 Squat Thrusts (3 sets of 22)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 5 of the August Squat Thrust Challenge (#Augthrust): Maximise Your Cardio and Stamina with 24, 48, or 72 Squat Thrusts! Push Your Limits and Feel the Heart-Pounding Rush!
Congratulations on reaching Day 5 of the invigorating August Squat Thrust Challenge! Today’s workout promises to take your fitness journey to new heights by testing your cardiovascular endurance and stamina. Prepare yourself for the heart-pounding rush as you take on 24, 48, or 72 squat thrusts, depending on your chosen level. The goal? To complete them all in one go and keep your heart beating fast for as long as possible. Let’s ignite that inner fire and crush this challenge!
One Go, One Heart-Pounding Rush
Today’s challenge requires an unbroken flow of squat thrusts, pushing your limits and keeping your heart rate elevated. Take a moment to rest and recover after completing the set. The continuous movement will test your mental resilience and cardiovascular capacity, leaving you with a sense of accomplishment like no other.
Share your Day 5 triumphs with the #Augthrust community and inspire others to reach their goals. Every step of this challenge is a testament to your commitment to a healthier and fitter lifestyle.
So, let’s dive into Day 5 with 24, 48, or 72 squat thrusts – a journey of pushing boundaries, feeling the adrenaline rush, and embracing the joy of progress. Keep that momentum going, and let’s make this August Squat Thrust Challenge an unforgettable success!
Note: Prioritise your safety and listen to your body. If you have any health concerns or medical conditions, consult with a healthcare professional before engaging in any physical activity.
Day 5 of the August Squat Thrust Challenge (#Augthrust) with 24, 48 or 72 squat thrusts to do. Try to do them all in one go and then rest. Get your heart beating fast for as long as possible.
- 🟢Level 1 = 24 Squat Thrusts (1 set of 24)
- 🟠Level 2 = 48 Squat Thrusts (2 sets of 24)
- 🔴Level 3 = 72 Squat Thrusts (3 sets of 24)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 6 of the August Squat Thrust Challenge (#Augthrust): Take on the High-Intensity Circuit with 25, 50, or 75 Squat Thrusts! Master the Technique and Push Your Limits!
Welcome to Day 6 of the adrenaline-fueled August Squat Thrust Challenge! Get ready to crank up the intensity with a high-octane circuit that will test your strength, speed, and precision. Today’s challenge features 25, 50, or 75 squat thrusts, and we’ve added a twist: complete them in 5 quick sets with minimal rest in between. To maximise the benefits, focus on maintaining a straight body line throughout the exercise. Let’s dive in, master the technique, and conquer this exhilarating circuit!
Technique Matters: Maintain a Straight Body Line
As you power through the circuit, remember to maintain a straight body line during each squat thrust. Keep your core engaged, ensure your back is flat, and your hips are in line with your shoulders. This proper technique not only enhances the effectiveness of the exercise but also reduces the risk of injury.
Share your Day 6 achievements with the #Augthrust community and inspire others to reach new heights in their fitness journey. Remember, every challenge you conquer brings you closer to becoming the best version of yourself.
So, gear up for Day 6 with 25, 50, or 75 squat thrusts – a high-intensity circuit that will leave you feeling empowered and invigorated. Let’s push the boundaries and make this August Squat Thrust Challenge an unforgettable triumph!
Note: Always prioritise your safety and listen to your body. Consult with a healthcare professional if you have any health concerns or medical conditions before engaging in physical activities.
Day 6 of the August Squat Thrust Challenge (#Augthrust) with 25, 50 or 75 squat thrusts today. 5, 10 or 15 sets of 5 quick rest & go! Keep your body in a straight line to do it correctly!
- 🟢Level 1 = 25 Squat Thrusts (1 set of 25)
- 🟠Level 2 = 50 Squat Thrusts (2 sets of 25)
- 🔴Level 3 = 75 Squat Thrusts (3 sets of 25)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 7 of the August Squat Thrust Challenge (#Augthrust): Strengthen Your Resolve with 25, 50, or 75 Squat Thrusts! Consistency is Key for Lasting Results!
Congratulations on reaching the milestone of Day 7 in the exhilarating August Squat Thrust Challenge! Your dedication and perseverance have brought you this far, and today, we’re set to continue the momentum with another round of 25, 50, or 75 squat thrusts. Just like yesterday’s high-intensity circuit, today’s challenge remains as effective, demanding, and rewarding. Remember, every little step you take contributes to the greater goal of exercising daily. So, let’s embrace the challenge, stay consistent, and watch our fitness soar to new heights!
A Challenge to Exercise Every Day – Little by Little
Remember, the August Squat Thrust Challenge is not just about the numbers; it’s about the consistency of effort. Each day, you’ve been inching closer to your fitness aspirations, and every squat thrust counts towards creating lasting positive change.
Share your Day 7 progress with the #Augthrust community and inspire others to stay committed to their fitness goals. We’re all in this together, supporting and encouraging one another on our journeys.
So, gear up for Day 7 with 25, 50, or 75 squat thrusts—a continuation of the challenge that reinforces the importance of consistency. Little by little, day by day, we’re transforming ourselves into healthier, fitter versions of who we were yesterday.
Note: Always prioritise safety and listen to your body. If you have any health concerns or medical conditions, consult with a healthcare professional before participating in physical activities.
Day 7 of the August Squat Thrust Challenge (#Augthrust) with another 25, 50 or 75 squat thrusts today. Same as yesterday, but just as effective. Remember, it’s a challenge to exercise every day, a little at a time.
- 🟢Level 1 = 25 Squat Thrusts (1 set of 25)
- 🟠Level 2 = 50 Squat Thrusts (2 sets of 25)
- 🔴Level 3 = 75 Squat Thrusts (3 sets of 25)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 8 of the August Squat Thrust Challenge (#Augthrust): Step it Up with 26, 52, or 78 Squat Thrusts! Embrace the Momentum as we Enter Week 2! Let’s Keep Pushing!
Congratulations on completing the first week of the invigorating August Squat Thrust Challenge! You’ve shown incredible dedication and determination, and now, as we step into Day 8, it’s time to crank up the intensity. Today, we start with 26, 52, or 78 squat thrusts, challenging your strength and endurance like never before. You’ve warmed up nicely, and now it’s time to continue the momentum and set the tone for an even more empowering Week 2. Let’s go all in and make every rep count!
Enter Week 2 with Confidence and Determination
The first week was just the beginning, and now, as we enter Week 2, you’ve gained valuable experience and strength. Every squat thrust you complete is a testament to your commitment to personal growth and well-being.
Share your Day 8 achievements with the #Augthrust community and inspire others to embrace the challenge with vigour. Let’s lift each other and celebrate the progress we’re making together.
So, gear up for Day 8 with 26, 52, or 78 squat thrusts – a bold entry into Week 2 that showcases your confidence and determination. Let’s continue to push ourselves, set new records, and make this August Squat Thrust Challenge a transformative success!
Note: Always prioritise your safety and listen to your body. Consult with a healthcare professional if you have any health concerns or medical conditions before engaging in physical activities.
Day 8 of the August Squat Thrust Challenge (#Augthrust) and we start with 26, 52 or 78 today. The first week is done, and we are just getting nicely warmed up! Let’s go!
- 🟢Level 1 = 26 Squat Thrusts (1 set of 26)
- 🟠Level 2 = 52 Squat Thrusts (2 sets of 26)
- 🔴Level 3 = 78 Squat Thrusts (3 sets of 26)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 9 of the August Squat Thrust Challenge (#Augthrust): Turn Up the Heat with 31, 62, or 93 Squat Thrusts! Embrace the Burn and Achieve New Heights in One Go!
Welcome to Day 9 of the sizzling August Squat Thrust Challenge! As we enter the next phase of this exhilarating journey, get ready to feel the heat rising with 31, 62, or 93 squat thrusts on today’s agenda. We’re turning up the intensity, and we want you to embrace the burn, push your boundaries, and experience the transformative power of this high-energy workout. Let’s make every movement count and set new records as we turn up the heat together!
Embrace the Burn, Embrace the Transformation
As the heat intensifies, so does your transformation. Embrace the burn as a symbol of the progress you’re making. Remember, every squat thrust you complete is a step closer to becoming the best version of yourself.
Share your Day 9 accomplishments with the #Augthrust community and inspire others to embrace the challenge with enthusiasm. Together, we’re creating a community of like-minded individuals pushing the boundaries of their fitness journey.
So, gear up for Day 9 with 31, 62, or 93 squat thrusts – an opportunity to embrace the heat, feel the burn, and achieve new heights. Let’s keep turning up the intensity and making this August Squat Thrust Challenge an unforgettable, life-changing experience!
Note: Always prioritise your safety and listen to your body. Consult with a healthcare professional if you have any health concerns or medical conditions before engaging in physical activities.
Day 9 of #the August Squat Thrust Challenge (#Augthrust) and it’s 31, 62 or 93 today. Try to do them all at once. We are turning up the heat, so get used to feeling hotter!
- 🟢Level 1 = 31 Squat Thrusts (1 set of 31)
- 🟠Level 2 = 63 Squat Thrusts (2 sets of 31)
- 🔴Level 3 = 93 Squat Thrusts (3 sets of 31)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 10 of the August Squat Thrust Challenge (#Augthrust): Embrace the Ultimate Challenge with 35, 70, or 105 Squat Thrusts! Go Beyond Your Limits and Push Your Boundaries!
Congratulations on reaching Day 10 of the thrilling August Squat Thrust Challenge! As we enter the double-digit milestone, it’s time to turn up the intensity and push your limits like never before. Today, get ready to tackle 35, 70, or 105 squat thrusts, an actual test of your strength, endurance, and determination. While you have the option to break it down into sets, let’s remember that this is a challenge, and challenges are meant to be embraced with gusto. So, let go of the easy path and go all in to truly challenge yourself!
No Easy Path, Only Challenge and Growth
This is not about choosing the easy path; it’s about embracing the challenge and experiencing the growth that comes with pushing beyond your comfort zone. Your journey so far has prepared you for this moment, and today’s challenge is a testament to your dedication to a fitter and stronger self.
Share your Day 10 triumphs with the #Augthrust community and inspire others to take on challenges with passion and determination. We’re all in this together, encouraging one another to achieve greatness.
So, gear up for Day 10 with 35, 70, or 105 squat thrusts – the ultimate challenge that will elevate your fitness journey to new heights. Let’s break barriers, push boundaries, and make this August Squat Thrust Challenge a life-changing success!
Note: Always prioritise your safety and listen to your body. Consult with a healthcare professional if you have any health concerns or medical conditions before engaging in physical activities.
Day 10 of the August Squat Thrust Challenge (#Augthrust) and 35, 70 or 105 today. Break it down to 2 or 3 sets if that’s easier, but who wants it easy? It’s a challenge, challenge yourself.
- 🟢Level 1 = 35 Squat Thrusts (1 set of 35)
- 🟠Level 2 = 70 Squat Thrusts (2 sets of 35)
- 🔴Level 3 = 105 Squat Thrusts (3 sets of 35)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 11 of the August Squat Thrust Challenge (#Augthrust): Embrace the Power of 38, 76, or 114 Squat Thrusts! Trust Your Body’s Capability and Conquer the Challenge Now!
Welcome to Day 11 of the invigorating August Squat Thrust Challenge! Today’s mission is all about trusting your body’s strength and pushing yourself to new heights. Are you ready to take the lead? We present you with 38, 76, or 114 squat thrusts to conquer, each level designed to challenge you like never before. No time to overthink – let’s get down and do them now, harnessing the power within to make this day a triumph of strength and resilience!
Level 3 represents the ultimate test of your strength and mental fortitude. With 114 squat thrusts on the agenda, this level is not for the faint of heart. Trust in your body’s capabilities, embrace the power of determination, and push through to conquer this epic feat. As you complete this level, you’ll earn three points and rise as a true fitness champion.
Your Body Is More Than Capable – Embrace the Challenge Now!
Your body is a powerhouse of potential, capable of achieving greatness. Today’s challenge is a testament to your strength, determination, and tenacity. So, don’t hesitate – get down and start the squat thrusts now, before your brain has time to stop you.
Share your Day 11 achievements with the #Augthrust community and inspire others to trust their bodies and embrace the challenge with courage. Together, we’ll create a community of individuals who push their boundaries and achieve extraordinary results.
So, gear up for Day 11 with 38, 76, or 114 squat thrusts – an opportunity to trust your body, unleash its power, and make this August Squat Thrust Challenge a testimony to your unwavering spirit!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 11 of the August Squat Thrust Challenge (#Augthrust) and 38, 76 or 114 squat thrusts today. Get down & do them now before your brain has time to stop you! Your body is more than capable!
- 🟢Level 1 = 38 Squat Thrusts (1 set of 38)
- 🟠Level 2 = 76 Squat Thrusts (2 sets of 38)
- 🔴Level 3 = 114 Squat Thrusts (3 sets of 38)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 12 of the August Squat Thrust Challenge (#Augthrust): Strengthen Shoulders, Tone Abs, and Firm Thighs with 40, 80, or 120 Dynamic Thrusts! Embrace the Journey to Becoming Your Best Self!
Welcome to Day 12 of the empowering August Squat Thrust Challenge! Today’s workout is all about channelling the power within your body to target your shoulders, abs, and thighs with precision. Prepare for a rewarding experience as you take on 40, 80, or 120 dynamic thrusts designed to elevate your strength and sculpt your physique. It’s time to focus on you and your body, leveraging its capabilities to reach new heights and become the best version of yourself!
It’s All About You & Your Body – Be Your Best Self
The August Squat Thrust Challenge is a journey of self-discovery and empowerment. Each thrust represents an opportunity to harness the power of your body and become the best version of yourself. Embrace the challenge, embrace the transformation, and embrace the potential within you.
Share your Day 12 achievements with the #Augthrust community and inspire others to embrace the journey of self-improvement and self-empowerment. Together, we create a community of individuals celebrating their unique strengths and accomplishments.
So, gear up for Day 12 with 40, 80, or 120 dynamic thrusts – a chance to strengthen your shoulders, tone your abs, and firm your thighs. Embrace the challenge, seize the opportunity, and make this August Squat Thrust Challenge a testament to your extraordinary growth!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 12 of the August Squat Thrust Challenge (#Augthrust) with 40, 80 or 120 sweet shoulder strengthening, ab-firming, thigh thrusts to do. It’s all about you & your body, so use it to be your best.
- 🟢Level 1 = 40 Squat Thrusts (1 set of 40)
- 🟠Level 2 = 80 Squat Thrusts (2 sets of 40)
- 🔴Level 3 = 120 Squat Thrusts (3 sets of 40)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 13 of the August Squat Thrust Challenge (#Augthrust): Energise Your Morning with 41, 82, or 123 Heart-Pounding Squat Thrusts! Feel the Metabolic Blast and Conquer Your Fitness Goals!
Welcome to Day 13 of the invigorating August Squat Thrust Challenge! Today’s workout promises to kickstart your day with an electrifying burst of energy. Get ready to take on 41, 82, or 123 squat thrusts, a metabolic, heart-pounding blast that will set the tone for an empowered and productive day. Push your limits, embrace the challenge, and remember, you can rest after – this is your opportunity to soar!
Start Your Day with a Heart-Pounding Blast
Starting your day with a heart-pounding blast sets the tone for success. The August Squat Thrust Challenge is an opportunity to tap into your inner strength and achieve new heights in your fitness journey. Embrace the challenge, seize the moment, and feel the transformative effects of your efforts.
Share your Day 13 accomplishments with the #Augthrust community and inspire others to kickstart their day with positivity and vigour. Together, we form a community of individuals committed to unlocking their full potential.
So, gear up for Day 13 with 41, 82, or 123 squat thrusts – an exhilarating morning blast that will fuel your day and drive you closer to your fitness goals. Embrace the challenge, embrace the power, and make this August Squat Thrust Challenge a testimony to the strength of your spirit!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 13 of the August Squat Thrust Challenge (#Augthrust) and it’s 41, 82 or 123 today. Start your day off with a metabolic heart-pounding blast. You can rest after.
- 🟢Level 1 = 41 Squat Thrusts (1 set of 41)
- 🟠Level 2 = 82 Squat Thrusts (2 sets of 41)
- 🔴Level 3 = 123 Squat Thrusts (3 sets of 41)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Title: Day 14 of the August Squat Thrust Challenge (#Augthrust): Celebrate Two Weeks of Metabolic Exercise! Ignite Your Metabolism and Enhance Functional Strength!
Congratulations on reaching Day 14 of the exhilarating August Squat Thrust Challenge! As we celebrate this significant milestone, you’ve been on an incredible journey of daily metabolic exercise, keeping your body energised and your strength soaring. Today’s challenge is a testament to your commitment and dedication. Get ready to power through 41, 82, or 123 squat thrusts, each repetition designed to ignite your metabolism and enhance functional strength. Let’s seize this moment, celebrate our progress, and continue to strive for new heights in the pursuit of a fitter, stronger you!
Ignite Your Metabolism, Build Functional Strength
Two weeks of metabolic exercise have empowered you to take charge of your fitness journey. With every squat thrust, you’re igniting your metabolism and building functional strength to enhance your daily activities. The August Squat Thrust Challenge is not just about the numbers; it’s about the sustainable transformation you’re achieving through consistent effort.
Share your Day 14 achievements with the #Augthrust community and inspire others to embrace the power of metabolic exercise and functional strength. Together, we form a community of individuals committed to elevating their fitness and overall well-being.
So, gear up for Day 14 with 41, 82, or 123 squat thrusts – a celebration of two weeks of hard work, determination, and progress. Ignite your metabolism, enhance functional strength, and make this August Squat Thrust Challenge a testimony to the strength of your spirit and the fire within!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 14 of the August Squat Thrust Challenge (#Augthrust) and two weeks in, metabolic exercise daily to keep your metabolism up and build on functional strength.
- 🟢Level 1 = 41 Squat Thrusts (1 set of 41)
- 🟠Level 2 = 82 Squat Thrusts (2 sets of 41)
- 🔴Level 3 = 123 Squat Thrusts (3 sets of 41)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 15 of the August Squat Thrust Challenge (#Augthrust): Embrace the Challenge with 42, 84, or 126 Squat Thrusts! No Rest Days, Start Living Your Fittest Life Now!
Welcome to Day 15 of the empowering August Squat Thrust Challenge! Today’s workout promises to be a defining moment in your fitness journey as you push yourself further with 42, 84, or 126 squat thrusts. There are no rest days on the path to greatness, and today, you have the opportunity to seize the moment and start living your fittest life now! Embrace the challenge, unleash your potential, and discover the incredible strength that resides within you.
No Rest Days, Start Living Your Fittest Life Now!
The August Squat Thrust Challenge is a transformative journey of empowerment. Today’s challenge serves as a reminder that every moment is an opportunity to start living your fittest life. Embrace the challenge, step out of your comfort zone, and discover the incredible capabilities of your body and mind.
Share your Day 15 accomplishments with the #Augthrust community and inspire others to embrace the challenge of living their fittest life every day. Together, we form a community of individuals committed to pushing boundaries and embracing our strengths.
So, gear up for Day 15 with 42, 84, or 126 squat thrusts – a chance to embrace the challenge, unleash your potential, and start living your fittest life now! Embrace the journey, celebrate your progress, and make this August Squat Thrust Challenge a testimony to your resilience and commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 15 of the August Squat Thrust Challenge (#Augthrust) with 42, 84 or 126 Squat Thrusts. No rest days, come on, get to it and start living!
- 🟢Level 1 = 42 Squat Thrusts (1 set of 42)
- 🟠Level 2 = 84 Squat Thrusts (2 sets of 42)
- 🔴Level 3 = 126 Squat Thrusts (3 sets of 42)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 16 of the August Squat Thrust Challenge (#Augthrust): Power Through with 47, 94, or 141 Squat Thrusts! Reflect on Your Journey and Embrace Your Growing Strength!
Welcome to Day 16 of the invigorating August Squat Thrust Challenge! As we surpass the halfway mark, it’s time to reflect on the progress you’ve made and the strength you’ve gained. Today’s challenge calls for 47, 94, or 141 squat thrusts, a testament to your dedication and commitment to a healthier, fitter lifestyle. How are you feeling now? Undoubtedly, you’re feeling stronger every day, and today’s workout will only amplify that sensation further. So, let’s power through together and embrace the incredible transformation happening within you!
Reflect on Your Journey – Embrace Your Growing Strength
More than halfway through the August Squat Thrust Challenge, take a moment to reflect on your journey. You’ve pushed through barriers, exceeded your expectations, and grown stronger each day. Today’s challenge is a testament to your unwavering commitment and the powerful transformation you’re experiencing.
Share your Day 16 accomplishments with the #Augthrust community and inspire others to embrace their growing strength. Together, we form a community of individuals dedicated to enhancing their fitness and realising their full potential.
So, gear up for Day 16 with 47, 94, or 141 squat thrusts – a chance to power through, reflect on your journey, and embrace your growing strength. Celebrate your progress, stay determined, and make this August Squat Thrust Challenge a testimony to your perseverance and dedication!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 16 of the August Squat Thrust Challenge (#Augthrust) and 47, 94 or 141 today. More than halfway through the challenge & how are you feeling? Feeling a bit stronger every day?
- 🟢Level 1 = 47 Squat Thrusts (1 set of 47)
- 🟠Level 2 = 94 Squat Thrusts (2 sets of 47)
- 🔴Level 3 = 141 Squat Thrusts (3 sets of 47)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 17 of the August Squat Thrust Challenge (#Augthrust): Crush Your Targets with 51, 102, or 153 Squat Thrusts! Embrace the Challenge and Keep Pushing Forward!
Welcome to Day 17 of the exhilarating August Squat Thrust Challenge! Today’s workout presents an empowering opportunity to surpass your targets and push your boundaries even further. With 51, 102, or 153 squat thrusts on the agenda, it’s time to embrace the challenge and tap into your inner strength. Yes, it’s tough, but you’ve come this far, and the finish line is in sight. Keep at it, stay committed, and let the fire within you drive you towards your goals!
Embrace the Challenge – Keep Pushing Forward
The August Squat Thrust Challenge is a transformative journey of empowerment. Today’s challenge is a testament to your relentless spirit and the incredible strength you possess. Stay committed, stay focused, and remember that every squat thrust brings you closer to achieving your goals.
Share your Day 17 achievements with the #Augthrust community and inspire others to embrace the challenge and keep pushing forward. Together, we form a community of individuals committed to reaching new heights in their fitness journey.
So, gear up for Day 17 with 51, 102, or 153 squat thrusts – a chance to crush your targets, embrace the challenge, and keep moving towards greatness! Celebrate your progress, stay dedicated, and make this August Squat Thrust Challenge a testament to your unwavering determination!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 17 of the August Squat Thrust Challenge (#Augthrust) and your targets are 51, 102 or 153 today. It’s a challenging exercise, but keep at it.
- 🟢Level 1 = 51 Squat Thrusts (1 set of 51)
- 🟠Level 2 = 102 Squat Thrusts (2 sets of 51)
- 🔴Level 3 = 153 Squat Thrusts (3 sets of 51)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 18 of the August Squat Thrust Challenge (#Augthrust): Embrace Simplicity and Power Through with 54, 108, or 162 Squat Thrusts! Your Way, Your Sets, Equally Effective!
Welcome to Day 18 of the invigorating August Squat Thrust Challenge! As we approach the finish line, today’s workout encourages you to embrace simplicity while maintaining the same incredible effectiveness. With 54, 108, or 162 squat thrusts on the agenda, you have the freedom to tailor your sets, giving you the flexibility to conquer the challenge your way. Remember, simple doesn’t mean less effective; every repetition counts, and every effort brings you closer to your fitness goals!
Your Way, Your Sets – Equally Effective
The August Squat Thrust Challenge empowers you to customise your approach while maintaining the same effectiveness. The number of sets doesn’t define your progress; it’s the determination and effort you invest that truly count.
Share your Day 18 accomplishments with the #Augthrust community and inspire others to embrace simplicity while achieving incredible results. Together, we form a community of individuals dedicated to achieving their goals on their terms.
So, gear up for Day 18 with 54, 108, or 162 squat thrusts – a chance to embrace simplicity, power through, and experience the undeniable effectiveness of your unique journey. Celebrate your achievements, stay motivated, and make this August Squat Thrust Challenge a testimony to your unwavering dedication!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 18 of the August Squat Thrust Challenge (#Augthrust) with 54, 108 or 162 squat thrusts today. Want to do it in 2 or 3 sets? Go for it. Simple doesn’t mean less effective.
- 🟢Level 1 = 54 Squat Thrusts (1 set of 54)
- 🟠Level 2 = 108 Squat Thrusts (2 sets of 54)
- 🔴Level 3 = 162 Squat Thrusts (3 sets of 54)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 19 of the August Squat Thrust Challenge (#Augthrust): Embrace the Challenge with 56, 112, or 168 Squat Thrusts! No Hiding, Just Hard Work and Incredible Rewards Await!
Welcome to Day 19 of the empowering August Squat Thrust Challenge! Today’s workout presents you with a challenging task: 56, 112, or 168 squat thrusts. It may sound like a lot, because it is a lot, but remember, you’ve come this far, and you are more than capable. There’s no hiding from this challenge; it’s an opportunity to embrace hard work and discover the incredible rewards that await you on the other side. So, go ahead, push yourself, and bang out those squat thrusts with the unwavering determination that defines you!
No Hiding, Just Hard Work – Incredible Rewards Await
The August Squat Thrust Challenge empowers you to face challenges head-on and experience the incredible rewards that come with dedication and hard work. There’s no hiding from the effort, but every squat thrust brings you closer to your goals.
Share your Day 19 triumphs with the #Augthrust community and inspire others to embrace the challenge and go the extra mile. Together, we form a community of individuals committed to embracing hard work and reaping the rewards of their perseverance.
So, gear up for Day 19 with 56, 112, or 168 squat thrusts – a chance to embrace the challenge, leave no room for hiding, and relish the incredible rewards that await you. Celebrate your achievements, stay determined, and make this August Squat Thrust Challenge a testimony to your unwavering resolve!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 19 of the August Squat Thrust Challenge (#Augthrust) and it’s a challenging 56, 112 or 168 Squat Thrusts today. It may sound like a lot, and it is. There is no hiding from this; it’s all about hard work. Go bang them out!
- 🟢Level 1 = 56 Squat Thrusts (1 set of 56)
- 🟠Level 2 = 112 Squat Thrusts (2 sets of 56)
- 🔴Level 3 = 168 Squat Thrusts (3 sets of 56)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 20 of the August Squat Thrust Challenge (#Augthrust): Embrace the Last Leg with 57, 114, or 171 Squat Thrusts! 11 More Days to Go – Keep Going Strong!
Welcome to Day 20 of the invigorating August Squat Thrust Challenge! Today marks the beginning of the last leg of this empowering journey, and it’s time to push yourself even further. With 57, 114, or 171 squat thrusts on the agenda, you have the opportunity to embrace the challenge and leave no room for hesitation. Yes, there are 11 more days to go, but you’ve come this far – the finish line is within reach, and you’re capable of crossing it with unwavering strength!
11 More Days to Go – Keep Going Strong!
The August Squat Thrust Challenge is an incredible journey of resilience and empowerment. With 11 more days ahead, every step counts, and every squat thrust brings you closer to accomplishing your goals.
Share your Day 20 achievements with the #Augthrust community and inspire others to keep going strong. Together, we form a community of individuals committed to embracing challenges and achieving their fitness aspirations.
So, gear up for Day 20 with 57, 114, or 171 squat thrusts – a chance to embrace the last leg, keep going strong, and reach for the finish line with determination! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testimony to your unwavering resolve!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 20 of the August Squat Thrust Challenge (#Augthrust), your target is 57, 114 or 171 today. 11 more days to go, but it’s not over yet. What are you waiting for? You’ve come this far, keep going!
- 🟢Level 1 = 57 Squat Thrusts (1 set of 57)
- 🟠Level 2 = 114 Squat Thrusts (2 sets of 57)
- 🔴Level 3 = 171 Squat Thrusts (3 sets of 57)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 21 of the August Squat Thrust Challenge (#Augthrust): Crush Your Targets with 57, 114, or 171 Squat Thrusts! Embrace the Heart-Pumping Metabolic Exercise and Feel Proud of Your Amazing Achievements!
Welcome to Day 21 of the invigorating August Squat Thrust Challenge! Today, we’re setting the stage for a heart-pumping metabolic exercise that will truly put your endurance to the test. Get ready to tick off 57, 114, or 171 squat thrusts as you take on this challenging yet rewarding workout. It’s not easy, but rest assured, every squat thrust is a testament to your strength and determination. Feel proud, because you are amazing, and your achievements are a reflection of your unwavering commitment to your fitness journey!
Embrace the Heart-Pumping Metabolic Exercise – Feel Proud of Your Amazing Achievements
The August Squat Thrust Challenge celebrates your incredible potential and empowers you to reach new heights of fitness. Today’s heart-pumping metabolic exercise is a reminder of your remarkable strength and endurance.
Share your Day 21 accomplishments with the #Augthrust community and inspire others to take on the challenge, feeling proud of their achievements. Together, we form a community of individuals committed to pushing boundaries and celebrating their progress.
So, gear up for Day 21 with 57, 114, or 171 squat thrusts – a chance to crush your targets, embrace the heart-pumping metabolic exercise, and revel in your amazing achievements! Celebrate your progress, stay motivated, and make this August Squat Thrust Challenge a testimony to your incredible determination!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 21 of the August Squat Thrust Challenge (#Augthrust) and we’re going to tick off 57, 114 or 171 Squat Thrusts. This is genuinely a heart-pumping metabolic exercise; it’s not easy, so take pride in it. You are amazing.
- 🟢Level 1 = 57 Squat Thrusts (1 set of 57)
- 🟠Level 2 = 114 Squat Thrusts (2 sets of 57)
- 🔴Level 3 = 171 Squat Thrusts (3 sets of 57)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 22 of the August Squat Thrust Challenge (#Augthrust): Surpass Your Limits with 58, 116, or 174 Squat Thrusts! Show Them How It’s Done – You’ve Got This!
Welcome to Day 22 of the invigorating August Squat Thrust Challenge! Today’s workout takes you a little further than yesterday, pushing your boundaries and challenging you to go beyond what you thought possible. With 58, 116, or 174 squat thrusts on the agenda, you’ve already conquered similar challenges before. Now, it’s time to show them how it’s done and unleash the strength that lies within you. You’ve got this!
Share your Day 22 accomplishments with the #Augthrust community and inspire others to show how it’s done. Together, we form a community of individuals dedicated to unlocking their full potential and reaching new heights.
So, gear up for Day 22 with 58, 116, or 174 squat thrusts – a chance to surpass your limits and show them how it’s done. Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testimony to your unwavering resolve!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 22 of the August Squat Thrust Challenge (#Augthrust) and it’s 58, 116 or 174—just a little more than where we left off yesterday. So you’ve done this before, show them how it’s done!
- 🟢Level 1 = 58 Squat Thrusts (1 set of 58)
- 🟠Level 2 = 116 Squat Thrusts (2 sets of 58)
- 🔴Level 3 = 174 Squat Thrusts (3 sets of 58)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 23 of the August Squat Thrust Challenge (#Augthrust): Embrace the Power of Progression with 63, 126, or 189 Squat Thrusts! Count Every Rep, Every Set – Every Effort Matters!
Welcome to Day 23 of the empowering August Squat Thrust Challenge! Today’s workout invites you to embrace the power of progression as you take on the challenge of 63, 126, or 189 squat thrusts. The choice of sets is yours – whether it’s two sets, three sets, or four sets, what truly matters is the effort you invest. Every rep counts, every set contributes to your progress, and every step forward brings you closer to your fitness goals. Stop wasting time and start counting your achievements as you push yourself to new heights!
Count Every Rep, Every Set – Every Effort Matters!
The August Squat Thrust Challenge celebrates the power of progression and empowers you to take ownership of your fitness journey. Count every rep, every set, and embrace every effort, for they all contribute to your growth.
Share your Day 23 accomplishments with the #Augthrust community and inspire others to embrace the challenge and celebrate every achievement. Together, we form a community of individuals committed to counting every step towards their goals.
So, gear up for Day 23 with 63, 126, or 189 squat thrusts – a chance to embrace the power of progression and witness the incredible impact of every effort. Celebrate your achievements, stay motivated, and make this August Squat Thrust Challenge a testimony to your unwavering resolve!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 23 of the August Squat Thrust Challenge (# AugThrust) with 63, 126, or 189 reps today. Stop wasting time and start counting!
- 🟢Level 1 =63 Squat Thrusts (1 set of 63)
- 🟠Level 2 = 126 Squat Thrusts (2 sets of 63)
- 🔴Level 3 = 189 Squat Thrusts (3 sets of 63)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 24 of the August Squat Thrust Challenge (#Augthrust): Conquer Your Targets with 67, 134, or 201 Squat Thrusts! Into Your Last Week – Celebrate Your Incredible Achievement!
Welcome to Day 24 of the exhilarating August Squat Thrust Challenge! Today’s challenge awaits you with 67, 134, or 201 squat thrusts, pushing you to conquer your targets and propel yourself towards the finish line. As you step into the last week of this incredible journey, take a moment to reflect on your achievements so far – you’ve come a long way, and that’s something worth celebrating! Give yourself a pat on the back while you’re down there, and let that sense of accomplishment fuel you as you face today’s challenge!
Into Your Last Week – Celebrate Your Incredible Achievement
The August Squat Thrust Challenge celebrates your incredible journey and empowers you to embrace the final week with unwavering enthusiasm. Take pride in how far you’ve come and let that drive you towards greatness.
Share your Day 24 accomplishments with the #Augthrust community and inspire others to celebrate their achievements while pushing forward. Together, we form a community of individuals committed to reaching new heights.
So, gear up for Day 24 with 67, 134, or 201 squat thrusts – a chance to conquer your targets and embrace the last week with determination! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testimony to your extraordinary achievement!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 24 of the August Squat Thrust Challenge (#Augthrust), your target is 67, 134 or 201 to get done. Into your last week, what an achievement so far. Give yourself a pat on the back while you’re down there!
- 🟢Level 1 = 67 Squat Thrusts (1 set of 67)
- 🟠Level 2 = 134 Squat Thrusts (2 sets of 67)
- 🔴Level 3 = 201 Squat Thrusts (3 sets of 67)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 25 of the August Squat Thrust Challenge (#Augthrust): Push Your Limits with 70, 140, or 210 Squat Thrusts! Creating a New Exercise Habit – Embrace the Challenge and Get to It!
Welcome to Day 25 of the empowering August Squat Thrust Challenge! Today’s challenge calls for 70, 140, or 210 squat thrusts, pushing you to test your limits and go the extra mile. As you continue this journey, you are not just completing a challenge; you are creating a new exercise habit that will empower you long after this month is over. So, let’s dive into the challenge and embrace the effort required to push yourself to new heights. Get to it and let your determination shine through!
Creating a New Exercise Habit – Embrace the Challenge and Get to It!
The August Squat Thrust Challenge empowers you to create a lasting exercise habit that will fuel your fitness journey in the long run. Each day’s effort builds upon the last, fostering a sense of discipline and self-belief.
Share your Day 25 achievements with the #Augthrust community and inspire others to embrace the challenge and build lasting exercise habits. Together, we form a community of individuals dedicated to achieving new heights and cultivating a lifestyle of wellness.
So, gear up for Day 25 with 70, 140, or 210 squat thrusts – a chance to push your limits and embrace the challenge wholeheartedly! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testimony to your extraordinary commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 25 of the August Squat Thrust Challenge (#Augthrust) with 70, 140 or 210 today. This is no easy challenge, and you are creating a new exercise habit. Get to it then.
- 🟢Level 1 = 70 Squat Thrusts (1 set of 70)
- 🟠Level 2 = 140 Squat Thrusts (2 sets of 70)
- 🔴Level 3 = 210 Squat Thrusts (3 sets of 70)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 26 of the August Squat Thrust Challenge (#Augthrust): Embrace the Grind with 72, 144, or 216 Squat Thrusts! Your Effort Matters – Don’t Skip This One Out!
Welcome to Day 26 of the invigorating August Squat Thrust Challenge! Today’s challenge presents you with 72, 144, or 216 squat thrusts, pushing you to embrace the grind and test your limits. How you choose to perform them doesn’t matter as much as the fact that you do matter, and your effort is what counts the most. So, don’t let yourself skip this one out! It’s time to push yourself, stay committed, and make every squat thrust count towards your journey of self-discovery and strength!
Your Effort Matters – Don’t Skip This One Out!
The August Squat Thrust Challenge celebrates your progress and empowers you to acknowledge that every effort counts. Your determination and dedication to show up for yourself make a significant difference.
Share your Day 26 accomplishments with the #Augthrust community and inspire others not to skip this challenge. Together, we form a community of individuals committed to embracing the grind and pushing towards their personal best.
So, gear up for Day 26 with 72, 144, or 216 squat thrusts – a chance to embrace the challenge and make your effort count! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testament to your unwavering commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 26 of the August Squat Thrust Challenge (# AugThrust) – it’s 72, 144, or 216 squat thrusts to complete. We don’t mind how you do them, but you do matter, so make sure you don’t skip this one out!
- 🟢Level 1 = 72 Squat Thrusts (1 set of 72)
- 🟠Level 2 = 144 Squat Thrusts (2 sets of 72)
- 🔴Level 3 = 216 Squat Thrusts (3 sets of 72)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 27 of the August Squat Thrust Challenge (#Augthrust): Unleash Your Strength with 73, 146, or 219 Squat Thrusts! Savour Every Moment as We Approach the Final Days of this Empowering Challenge!
Welcome to Day 27 of the exhilarating August Squat Thrust Challenge! Today’s challenge beckons you to get moving with 73, 146, or 219 squat thrusts, pushing you to unleash your inner strength and determination. With the days to do becoming fewer, now is the time to embrace every moment of this empowering journey and savour every last squat thrust! As you approach the final stretch, let the thrill of the challenge invigorate you, and let every repetition celebrate your remarkable progress!
Savour Every Moment as We Approach the Final Days of this Empowering Challenge!
The August Squat Thrust Challenge empowers you to relish every moment as you approach the final days of this invigorating journey. Each day’s effort celebrates your growth and unwavering spirit.
Share your Day 27 achievements with the #Augthrust community and inspire others to savour every last squat thrust. Together, we form a community of individuals committed to embracing the challenge and celebrating their progress.
So, gear up for Day 27 with 73, 146, or 219 squat thrusts – a chance to unleash your strength and savour every moment of this empowering challenge! Celebrate your achievements, stay focused, and make this August Squat Thrust Challenge a testament to your extraordinary commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 27 of the August Squat Thrust Challenge (#Augthrust), get moving with 73, 146 or 219 today. Days to do are getting few, so enjoy these last few days while you can & savour every last squat thrust!
- 🟢Level 1 = 73 Squat Thrusts (1 set of 73)
- 🟠Level 2 = 146 Squat Thrusts (2 sets of 73)
- 🔴Level 3 = 219 Squat Thrusts (3 sets of 73)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 28 of the August Squat Thrust Challenge (#Augthrust): Embrace the Persistence with 72, 146, or 219 Squat Thrusts! Go at Your Own Pace and Keep Pushing Forward!
Welcome to Day 28 of the empowering August Squat Thrust Challenge! Today’s challenge calls for another round of 72, 146, or 219 squat thrusts, urging you to persevere and continue pushing forward. No matter how slow you go, what truly matters is your commitment to keep moving and not give up. As we approach the final stretch of this transformative journey, stay focused and remind yourself that every effort counts – even if it’s a steady one!
Go at Your Own Pace and Keep Pushing Forward!
The August Squat Thrust Challenge celebrates your persistence and empowers you to go at your own pace while maintaining unwavering dedication. Slow progress is still progress, and every step forward is a testament to your commitment.
Share your Day 28 accomplishments with the #Augthrust community and inspire others to keep pushing forward, no matter the pace. Together, we form a community of individuals committed to embracing the journey and celebrating every step towards their goals.
So, gear up for Day 28 with 72, 146, or 219 squat thrusts – a chance to embrace the persistence and continue pushing forward! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testament to your extraordinary commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 28 of the August Squat Thrust Challenge (#AugThrust), and it’s another 73, 146, or 219 Squat Thrusts to complete; it doesn’t matter how slow you go.
- 🟢Level 1 = 73 Squat Thrusts (1 set of 73)
- 🟠Level 2 = 146 Squat Thrusts (2 sets of 73)
- 🔴Level 3 = 219 Squat Thrusts (3 sets of 3)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 29 of the August Squat Thrust Challenge (#Augthrust): Embrace the Final Push with 74, 148, or 222 Squat Thrusts! Grin and Bear It as You Conquer the Last Leg of This Empowering Challenge!
Welcome to Day 29 of the invigorating August Squat Thrust Challenge! Today’s challenge presents you with 74, 148, or 222 squat thrusts, pushing you to embrace the final push and conquer the last leg of this empowering journey. As we approach the end of this transformative month, we understand that you might be looking forward to some well-deserved rest. But before we get there, let’s grin and bear it, and give our best in today’s challenge!
Grin and Bear It as You Conquer the Last Leg of This Empowering Challenge!
The August Squat Thrust Challenge acknowledges the effort you’ve put in and empowers you to give it your all in the final days. Grin and bear it, knowing that the end is in sight, and celebrate every step towards the finish line.
Share your Day 29 accomplishments with the #Augthrust community and inspire others to embrace the final push with enthusiasm. Together, we form a community of individuals dedicated to celebrating our achievements and striving for excellence.
So, gear up for Day 29 with 74, 148, or 222 squat thrusts – a chance to embrace the challenge and grin and bear it as you conquer the last leg of this empowering journey! Celebrate your progress, stay focused, and make this August Squat Thrust Challenge a testament to your unwavering commitment!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 29 of the August Squat Thrust Challenge (#Augthrust) and your target is 74, 148 or 222 today. We know you will be glad when this month is over, so grin and bear it!
- 🟢Level 1 = 74 Squat Thrusts (1 set of 74)
- 🟠Level 2 = 148 Squat Thrusts (2 sets of 74)
- 🔴Level 3 = 222 Squat Thrusts (3 sets of 74)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 30 of the August Squat Thrust Challenge (#Augthrust): Finish Strong with 79, 158, or 237 Squat Thrusts! Discover the Incredible Benefits of Squat Thrusts in Making You Stronger & Fitter!
Welcome to Day 30 of the incredible August Squat Thrust Challenge! Today’s challenge calls for you to finish strong with 79, 158, or 237 squat thrusts, culminating this transformative month on a powerful note. As you reach the final day, take a moment to realise how far you’ve come and how squat thrusts have played a significant role in making you stronger and fitter. It’s no surprise; you knew it all along! So, give yourself a pat on the back and get ready to celebrate a fantastic accomplishment!
Discover the Incredible Benefits of Squat Thrusts in Making You Stronger & Fitter!
Throughout the August Squat Thrust Challenge, you’ve discovered the incredible benefits of squat thrusts in shaping you into a stronger and fitter version of yourself. It’s a testament to your dedication and hard work.
Share your Day 30 accomplishments with the #Augthrust community and inspire others to celebrate their achievements. Together, we form a community of individuals committed to continuous growth and celebration.
So, gear up for Day 30 with 79, 158, or 237 squat thrusts – a chance to finish strong and celebrate your incredible progress! Congratulations on a job well done, and let this August Squat Thrust Challenge be a proud milestone in your fitness journey!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 30 of the August Squat Thrust Challenge (#Augthrust) and you will be hitting 79, 158 or 237 today. Who knew squat thrusts could be so beneficial in helping you get stronger & fitter!
- 🟢Level 1 = 79 Squat Thrusts (1 set of 79)
- 🟠Level 2 = 158 Squat Thrusts (2 sets of 79)
- 🔴Level 3 = 237 Squat Thrusts (3 sets of 79
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
Augthrust Squat Thrust Challenge
Day 30 of the August Squat Thrust Challenge (#Augthrust): Finish Strong with 79, 158, or 237 Squat Thrusts! Unveil the Incredible Benefits of Squat Thrusts for Enhanced Strength & Fitness!
Welcome to the momentous Day 30 of the August Squat Thrust Challenge! Today’s challenge beckons you to finish strong with 79, 158, or 237 squat thrusts, culminating this empowering month with an impressive display of your determination. As you embark on the final leg of this transformative journey, take pride in knowing that squat thrusts have been instrumental in making you stronger and fitter. Prepare to be amazed by the incredible benefits you’ve gained through this challenge!
Unveil the Incredible Benefits of Squat Thrusts for Enhanced Strength & Fitness!
Throughout the August Squat Thrust Challenge, you’ve witnessed the incredible benefits of squat thrusts in sculpting a stronger and fitter version of yourself. Your dedication and hard work have yielded remarkable results.
Share your Day 30 achievements with the #Augthrust community and inspire others to celebrate their growth. Together, we form a community of individuals committed to continuous improvement and embracing the power of squat thrusts.
So, gear up for Day 30 with 79, 158, or 237 squat thrusts – a chance to finish strong and unveil the incredible benefits of this exercise! Congratulations on a remarkable journey, and let this August Squat Thrust Challenge be a stepping stone towards an even healthier and stronger you!
Note: Prioritise your safety during the challenge. Warm up before exercising and consult with a healthcare professional if you have any health concerns or medical conditions.
Day 31 of the August Squat Thrust Challenge (#Augthrust) and it’s your last ever 80, 166 or 249 today! You can do more tomorrow if you wish, but we will be doing something else! Congratulations, you’ve smashed it.
- 🟢Level 1 = 80 Squat Thrusts (1 set of 72)
- 🟠Level 2 = 166 Squat Thrusts (2 sets of 72)
- 🔴Level 3 = 249 Squat Thrusts (3 sets of 72)
Exercise Bonus Points
| Squat Thrust Exercise Option | Bonus Points |
|---|---|
| Beginner Squat Thrust | +1 point (download the scoring sheet) |
| Regular Squat Thrust | +2 points (download the scoring sheet) |
| Star Thrust | +3 points (download the scoring sheet) |
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