28-Day Squat, Plank & Lunge Plan

by MyFitnessPal
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28-Day Squat, Plank & Lunge Plan

This four-week plan keeps things simple utilizing just three basic moves with a plyometric challenge thrown in every other day. Alternate grounded exercises with plyometric and rest on Sundays.

This plan is completely adaptable. Whether you do your plyometrics hardcore, going as fast as you can or you opt for simply dynamic movement at your own, reasonable pace, you can tailor this plan to your overall workout routine. You can also manage your weeks however you want, but make sure to take a day off each week to give your body a chance to recover. Then, as the month progresses, expect to add volume. If you’re a beginner, make this a 60-day challenge and ramp up the volume every other week. In other words: Make this work for you!

We recommend adding this to your calendar at roughly the same time of day and making sure to send yourself advance notifications (we like 5 minutes), so you’re not caught off guard and can’t forget.



Stand with your feet hip-width apart and your toes turned slightly out. Hold your arms out in front of you or put your hands on your hips for balance. Push your knees out over your pinky toes and sit your hips back slightly as you start to lower yourself toward the floor. Bend your hips and knees until your thighs are parallel to the floor (or lower if you’re comfortable). Return to the starting position and repeat.


With your forearms on the ground and elbows directly under your shoulders (or in a pushup position), brace every muscle of your body (especially those glutes!) and hold a perfectly straight line for 10 seconds on, 2–5 seconds off. If you cannot complete a 10-second plank without your hips sagging, move your knees to the ground.  


Stand with your feet directly under your hips. Take a long step forward with one foot and bend both knees until your back knee touches the ground. Make sure you keep a straight line from your knee to your ankle on your front leg, and lean forward slightly to prevent arching your lower back. Return to the starting position and repeat with the opposite leg.


Stand tall. Push your hips back and bend at the knees to lower into a squat. Once your thighs are parallel to the floor, push through your feet to explode upward, driving your arms overhead. Land softly and repeat.


While on your forearms, maintain a straight and active plank while taking a “step” by straightening the right arm to a plank position, then return to a forearm plank and repeat.


Begin in a lunge position with your front thigh parallel to the floor. To initiate the movement, jump explosively through your front leg and switch your legs midair. Land softly.

Check out “Workout Routines” in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.

About the Author


MyFitnessPal provides powerful tools that make it easier for anyone to live a healthier life by tracking their meals and physical activity. Make healthy choices and visit the MyFitnessPal blog and download MyFitnessPal (if you haven’t already).


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