5-Day Air Squat Challenge: Fitness During COVID-19 Lockdown

Jeff Grant Air Squats

We are stronger together

I’ve launched a new series of short fitness challenges for anyone out there in lockdown, self-quarantine, imposed-quarantine, socially-distanced apartment living, hiding from kids / partner / boss / pets / Zoom conference participants, etc. These challenges are designed to get you moving throughout the day and to foster more connection and a stronger sense of virtual community. Whether this is your only fitness activity during these days or just a side challenge on top of a robust training program you’re following, I encourage you to join my challenges and share some support for others along the way. Each challenge is five days or shorter in duration, with different levels offered to suit a diverse group of participants. Each challenge also has a send-some-good-vibes focus — a suggested group of people we think of and send energy to while doing the challenge. Enough talk for now, how about we kick off the first challenge!

Air Squat Challenge

This one is simple. Pick a number: 25, 50, 100, or 300. Complete that number of air squats per day for 5 days in a row. That’s it! Start any time you want. Let’s go!

  • Level 1: 25 reps
  • Level 2: 50 reps
  • Level 3: 100 reps
  • Level 4: 300+ reps

You decide if you want to do these unbroken or spread out during the day.

Jeff Grant Air Squats

Send some vibes!

While doing those air squats, perhaps think about and send some good vibes to all the healthcare workers stepping into the front lines every day. And if you are one of those healthcare workers, please accept a huge thank you and a virtual hug from me.

Have fun with it!

Several years ago, I did a 1,000 squat workout on a cruise ship. That environment made the challenge much more interesting and entertaining to complete. I also did a 2,014 rep challenge once as a New Year celebration.

For our 5-day challenge, you can make all kinds of variations to add variety and fun. Recruit your family, whoever you are hunkering down with, or the folks you can see having breakfast on the balcony across from yours. Maybe do a certain number of reps at the top of each hour to break up your work-from-home time. Or do the squats with everyone standing on the sofa, out on a balcony, holding musical instruments, stepping on legos — whatever spices up your day!

How to Join

Just ask to join this closed Facebook Group — for support and accountability. The support group on Facebook brings friendly and supportive people together from around the world.

Once you’re in, feel free to add any friends who want to join.

It’s not required that you post on the group, or even join it in the first place. It’s more fun and motivational in a community though!

By the way, this whole thing is FREE — just good people coming together to support each other.

You can start this challenge ANY DAY you want. The best day though is TODAY!

Helpful Tools & Ideas

Reminder and Accountability Apps: I use the iPhone app called Productive to remind me and keep accountable during our challenges. There are others as well. These apps are excellent for accountability.

Here’s a helpful video on air squat technique:

 

FAQ

Do squats in a warm-up, buy-out, Tabata, etc. count toward a daily challenge? Yes, unless you self-imposed an unbroken set rule.

Can I count weighted squats or do the full challenge weighted? It’s up to you. My primary request is that you are smart about the load you bring to your body. If you think high volume weighted squats are for you, then that’s your call. You could consider advanced variations with a weight vest, kettlebell, sandbag, etc., but again, be smart about it, especially at the higher daily rep levels.

May I join late? What is the deadline? You may join any time you want.

How do I join if I’m not on Facebook? Just say I’m in out loud 3 times, and you’ll be in! If you want to connect the dots and receive a virtual high-five, feel free to also drop me a note at [email protected] or say hi on other social media channels (links in footer).

May I join the challenge, but start my own Facebook group for my gym, club, friends or community? Sure. I’d love to see you in the global group, so how about both?

I hope you join us! Stay fit, stay strong for yourself and those you love. We’re going to get through this together.

— Coach Jeff

Jeff Grant is the author of Flow State Runner: Activate a Powerful Inner Coach’s Voice, Hill Running: Survive & ThriveRun Faster: Unlock Your Speed in 8 Weeks, Running Heavy, and UltraRunning: Coach’s Handbook. Based in Switzerland, Jeff is a coach and writer who specializes in mental coaching, peak performance, and transformation. Jeff’s popular newsletter is a digest containing inspirational and instructional resources, including his latest content. See recent issues and subscribe for free here. Refer to Jeff’s bio for more information, and please check out Jeff’s Coach & Author page on Facebook.