1000 Rep Squat Challenge

Hi friends,

It’s been a while since I did the Brett Cap Booty Camp and I was inspired to try another challenge-type work out routine; thanks to twitter, I came across the 1000 Rep Squat Challenge by Ashley Nocera. I knew I wanted to try this but I also knew that even though my legs are use to work outs, 1000 reps seemed a little extreme for my own personal experience. Instead, I decided I would pace myself and break it down in a way where I could build up to the 1000 reps in 4 weeks. Ashley’s video breaks it down with 100 reps of 10 different variations – seems like a lot but it does get easier the more you do it. If you guys would like to try this challenge the same way I did keep on reading 🙂

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Week 1:

I started off slowly by doing 50 reps of the 10 variations – in other words 500 squats out of the 1000 I was trying to conquer. I began by doing these 5 days consecutively and having 2 days at the end of the week as my stretch/rest days.

Week 2:

For the second week I alternated by doing 80 of the first rep and 60 for the second and continuing the variation so at the end I completed 5 variations of 80 reps and 5 variations of 60 reps equaling to 700 reps total and I did these every other day: Sun, Tues, Thurs, and Saturday.

Week 3:

Reaching the third week I decided to increase a little more and build a stronger challenge before the final 1000.  I did 90 of all 10 variations, which equalled a total of 900 every other day – same as week 2. Surprisingly, it had gotten easier but I was definitely sore.

Week 4:

Finally, I conquered 100 reps of all 10 variations and reached my goal of 1000! I did this one every other day but this time on Monday, Wednesday & Friday. My legs and glutes definitely feel stronger and I’m really proud of myself.

In addition to doing this work out routine I stretched before and after and on my rest days. I also loaded up on some good carbs, plant-based protein, lots of vegetables and fruit and drank plentiful water.

The results: well I of course did not think my buns would grow magically. I definitely feel a difference but being that I am petite and only did this in a single month, my glutes didn’t necessarily grow a crazy amount, which is totally okay. I feel stronger and a little perkier, so it was a great experience doing this challenge and though I don’t plan to do a 1000 every single time, I will continue to use some of these workouts…and maybe every once in a while challenge myself to 1000 again. Thank you Ashley so much for the video, I know it was filmed back in 2015 but getting the booty stronger is a trend that isn’t going anywhere!

Just a tip if you plan to try this: stick to whatever feels right for you! I come from a dancing background, so 500 reps on my first day weren’t so bad for me, if this sounds like a lot for you, then go ahead and lessen the amount to whatever is most comfortable for you. It should feel challenging but never too painful. Also, I did not include the time it took me to complete these for the same reason – go at your own pace. What’s important is that you’re trying your best! I promise, it does get easier. I cannot stress the importance of stretching as well as drinking enough water and eating the right foods.

Let me know if any of you try it and how it goes 🙂


Until next time,



3 thoughts on “1000 Rep Squat Challenge”

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