21 Day Row-N-Ride Squat Challenge

21 Day Row-N-Ride Squat Challenge

Squats are one of the best compound exercises to strengthen your lower body and build strong, lean muscle tone in your glutes, thighs, and core. And there’s no better way to level up your squat than the Upright Row-N-Ride Rowing Machine.

If you’re ready to shake up your workout routine and achieve a serious lower body blast look no further than this 21-day Row-N-Ride squat challenge. Use this 21-day challenge to build strength and endurance in your lower body and master your Row-N-Ride squat!

How It Works

This challenge is designed to be simple and effective while helping you build strength and complete a high number of squats on your Row-N-Ride machine. Follow these quick steps to get started:

  1. Master Proper Squat Form
  2. Commit to the 21-Day Row-N-Ride Squat Challenge
  3. Admire your results and tag us on social media using the hashtag #rownridechallenge

You may choose to keep up with your regular workout routine or use this challenge to build a solid base of strength as well as the motivation to get started with a regular workout schedule.

Just because you’re doing this challenge doesn’t mean you can’t continue to complete regular lower body focused workouts; however, because fitness is all about balance, you should focus on adding upper body and core workouts when you have extra time.

21 Day Row-N-Ride Squat Challenge

A basic squat is a great exercise for toning up the lower body, but you will see better, faster results by completing a combination of squats rather than the exact same exercise over and over again.

The 21 Day Row-N-Ride Squat Challenge combines 4 different squatting exercises on your Row-N-Ride machine, to better target all of those muscles in your lower body including glutes, thighs, inner and outer thighs, hamstrings, calves, and core.

1. Squat

To complete the basic squat, sit back with your hips and squat down as far as you feel comfortable. The deeper you squat, the more your muscles will engage, so the deeper the better. Once you’ve reached your desired depth, extend back into your starting position, squeezing your glutes on the way up.

squats

2. Pulse Squats

To complete a pulse squat, sit back into a regular squat, pause at the bottom to pulse up 2-3 inches, then drop back down into your squat. Once you’ve completed one pulse, extend back into your starting position, squeezing your glutes on the way up.

pulse squats

3. Plié Squat

To complete a plié squat, start with your toes pointed out to a 45-degree angle. Sit back with your hips, squatting down as far as you feel comfortable. Once you’ve reached your desired depth, extend back into your starting position, squeezing your glutes on the way up.

Plié Squat

4. Plié Pulse Squats

To complete a plié pulse squat, point your toes out at a 45-degree angle. Sit back into a plié squat, pause at the bottom to pulse up 2-3 inches, then drop back down into your squat. Once you’ve completed one pulse, extend back into your starting position, squeezing your glutes on the way up.

Plié Pulse Squats

Each day, you’ll have a set number of reps of each of the above exercises to complete. You’ll start off with 20 reps of each exercise, which total to 80 squats on Day 1 of the challenge, and work your way up to 200 total reps on Day 21. Follow along with the rep-range provided in the chart below, but always feel free to adjust it as needed according to your schedule and fitness level.

DAY

NUMBER OF REPS

NUMBER OF SQUATS

Day 1

20 of each

80 Squats

Day 2

22 of each

88 Squats

Day 3

24 of each

96 Squats

Day 4

 

Rest Day

Day 5

26 of each

104 Squats

Day 6

28 of each

112 Squats

Day 7

30 of each

120 Squats

Day 8

 

Rest Day

Day 9

32 of each

128 Squats

Day 10

34 of each

136 Squats

Day 11

36 of each

144 Squats

Day 12

 

Rest Day

Day 13

38 of each

152 Squats

Day 14

40 of each

160 Squats

Day 15

42 of each

168 Squats

Day 16

 

Rest Day

Day 17

44 of each

176 Squats

Day 18

46 of each

184 Squats

Day 19

48 of each

192 Squats

Day 20

 

Rest Day

Day 21

50 of each

200 Squats

You can take as many breaks or as much rest as you need in between reps, what counts is that you get your reps in for the day! On rest days, use this 10-minute stretching routine to release tightness and tension in your lower body.

Finding the Right Row-N-Ride Settings for You

There are plenty of ways to adjust this challenge to make it easier or harder simply by making adjustments to your Row-N-Ride. Your Row-N-Ride settings should always be selected to accommodate your current fitness and comfort level.

If you’re not sure how to adjust your Row-N-Ride, check out this Beginner’s Guide to Row-N-Ride which will get you started with everything you need to know from adjusting your machine to proper form and technique to make your workouts more effective.

Seat Height Setting

If you’re a beginner on the Row-N-Ride, feel free to complete shallower squats with the height setting at its highest. If you're more advanced you may prefer to complete this challenge with squats right at 90 degrees, or deep squats. Choose what’s right for you, you can always complete the challenge again and again making it more advanced as you get more fit.

Resistance Setting

For most, completing the challenge with one resistance band will be challenging and more than enough, however, some may prefer no resistance bands, while others may enjoy the challenge of two or three resistance bands. Again, choose a resistance level that’s appropriate for your current fitness level, and will challenge you exactly where you’re at.

Best of luck with this challenge! We can’t wait to see your results. Be sure to hashtag us #rownridechallenge so we can follow along with your progress.

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