3 Minute Squat Challenge

Today is the big day in our 4 part series of bodyweight challenges

3 Minute Squat Challenge

OK this one is probably going to feel a bit different than the other two.

Push Ups for Chest (front delts, triceps and core stabilization) was pretty tough, but more of a muscle ENDURANCE event

Chin Ups for back (rear delts and biceps) required more POWER than push ups and was probably the toughest of the three to complete even half the reps of Push Ups

Squats for Quads, Hamstrings, even calves (lower back and core stabilization) will be more of a SPEED STRENGTH challenge.

So far by Challenge #3 of 4 we have covered 3 different exercises and 3 different training techniques for 3 totally different outcomes even though we are limited to our bodyweight and our time (3 minutes).

The other constant is we are always moving our bodies thru space, rather than moving weights through space which is pound for pound always easier than moving the same bodyweight through space.  It’s weird but true.

Think about this.  You can do a Bench Press with say a max weight of 315 pounds.  Now if you were 315 pounds do you think you could do the same amount of reps with your feet on a bench for push ups?

It’s doubtful.  Even if you can, you aren’t really moving a true 315 pounds of bodyweight through space, you are moving a portion of your total bodyweight… and it’s tough.

So today’s 3 minute challenge is going to be really, really tough.

You will need to have muscle ENDURANCE as you will no doubt be able to complete a fairly high amount of repetitions, but need to keep strict form.

You need to combine POWER since you are moving your entire bodyweight through space up and down repeatedly.

You need to have SPEED to set a pace that you can control for as long as you can to complete 3 minutes of body weight squats and yet to be the champion, to be your best you will need to move quickly and if you are a bigger guy or girl you will be challenged to keep that pace and strength going for the full three minutes.  I am certain that you will complete so many reps in one set that you will start to creep into the lactic acid threshold very quickly.

So here we go.  I wish you the best of luck and the most reps to you.

Everyone challenging themselves in this squat challenge that posts a video of their challenge and tagging or linking back to EmpoweredNutrition.com will receive a Hotel Night Stay on me.  Good to use anytime within 1 year.

How to Enter the Challenge:

Set a timer for 3 minutes.  Here’s one ready to go for 3 minutes for you http://e.ggtimer.com/3-minutes

Set up your video camera, flip cam, phone or laptop camera to start recording

Assume the position.  In this case, the Squat position.

Start the camera, start the timer and start the reps.

In your video please share your name, weight and the number of reps you completed.

Post a comment on this blog post and link to your video to build your YouTube traffic and I will send you 1 Night Hotel Stay just for tagging EmpoweredNutrition.com in your video.

That’s it.  3 minutes of Squats.  1 minute to add a tag and a link to EmpoweredNutrition.com to your video.  1 minute to load your video to YouTube.com.  30 seconds to add a comment with your video link on this post.  A total of 5-6 minutes and you get a FREE 1 Night Hotel Stay compliments of EmpoweredNutrition.com and me (Patrick McGuire)

I look forward to seeing your results.  Even if you don’t do the whole video thing, post your results as a comment on the blog post and we will be sure to add you to our long list of Empowered Achievers.

Here is the list of 3 Minute Challenges for you…

Challenge #1 – Push Ups

Challenge #2 – Chin Ups

Challenge #3 – Squats

Challenge #4 – Dips

For ideal results and the ability to track your results from all your nutrition and training you should set up a standard set of tests for yourself to see where you are today and where you are going and to make sure you are on track on the way.  After all you can’t drive to Disney without a road map, a game plan and some check points on the way.

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  1. dan
    8 years ago

    A standard test is always a good way to measure overall progress. I fell short of my goals 90 pushups and 120 squats but I’ll get there soon. Good luck to you all in reaching your goals.

    • Patrick
      7 years ago

      Great work Dan. As always I see you progressing. You keep pushing yourself and impress me every day. Keep up the great work.

  2. hannah
    8 years ago

    • Patrick
      7 years ago

      Beautiful work Hannah. I will send you 1 night hotel stay certificate today. Very impressive.

    • Patrick
      7 years ago

      Holy Hannah! That was awesome.

  3. dan
    8 years ago


    • Patrick
      7 years ago

      Sweet, this is perfect, I love the effort Dan.

    • Patrick
      7 years ago

      Nice Dan.

  4. Ryan Caplet
    8 years ago

    My name is Ryan Caplet. I am 220 pounds.

    I did 122 squats.


    Thanks for the opportunity to do this!

    • Patrick
      7 years ago

      Awesome stuff Ryan. Thanks for the video. I will email you the link for your 1 night hotel stay.

    • Patrick
      7 years ago

      Excellent Ryan, check your inbox

    • Patrick
      7 years ago


  5. Z1 guy
    7 years ago

    Being a blogger is like being in charge of your own personal insane asylum.

    Sent from my Android phone

    • Patrick
      7 years ago

      I agree 100% and so does the other 3 voices in my head.