👻 4 Weeks. 31 Reps. One Goblin Squat Challenge
🎃 The BWB Goblin Squat Challenge is Back! 👻
Does it feel a lil scary how fast time is flying this Spooky Season? 😱
If you’re looking for a simple way to get moving that I promise you can fit into even the busiest days, join the 100% free + fun BWB Goblin Squat Challenge this October!
Pick a daily, every-other-day, or weekly squat practice. Alternatives are always available, so even if you’re injured, postpartum, or need to modify, you’ve got options.
🕸 Pick your poison ☠️: strength, endurance, or both!
We’re playing with the number 31 again, just for fun. We love a rhyme, a routine, and anything that keeps us moving around here!
Option 1: Build Strength (1x/week)
Work up to your 1-rep max in a barbell squat or leg press pattern. After warming up thoroughly (possibly as a post-workout “play” session), completing 3 max-effort attempts with safeties/spotters as needed. Go heavy for you and try to improve week over week!
Option 2: Build Endurance (daily or every other day)
Do 31 reps of a squat of your choice: assisted, bodyweight, banded, DB to a box, or even plyometric jump squats. Break them up throughout the day if you’d like: 10 AM / 10 midday / 11 PM makes for some metabolism-friendly, post-meal movement to normalize blood sugar + aid digestion, too!
Option 3: Both!
Work both approaches into your regular weekly lifts 1–3x/week. Example: 3x10 squats (or 3x5 split squats/side) + 1 extra rep or wall-sit.
Option 4: Alternatives
Check the tracker for seasonal swaps + creative twists if the above options don’t serve you in this season.
✅ Want to track your streak? Email becky@betterwithbecky.com with the subject “Goblin Squats” for the free challenge tracker!
I’ll be starting Monday, October 5 and enjoying Squatober right through Halloween on the 31st for 4 weeks of squat pattern practice. Join me then, start when you can, and mix + match based on your schedule, interest, and recovery.
👻 No ghosting our gains this month.
📈Remember: Something is always better than nothing!
💪 Let’s get spooky strong together. ✨🎃