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This Summer Butt Challenge is designed to tighten, tone, and lift your butt. You might ask: Is this challenge easy? No. Will I be sore? Probably. Will it be worth it? Definitely. How much time will I have to dedicate each day? Just 20 minutes (or less).
The Challenge
What you need: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one set of dumbbells (5 -10 lbs.), a stop watch or the GymBoss interval timer on your phone, and ankle weights (optional).
Below you will find video demonstrations for all of the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise.
OUR LATEST VIDEOS
Let’s get started!
Flexibility Routine – Perform this before beginning each daily workout.
Sunday
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional)
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Monday
28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt and Thigh Workout for Beginners
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Tuesday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
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Wednesday
Rest/Recovery
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Thursday
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional)
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Friday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
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Saturday
28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt & Thigh Workout for Beginners
Instructional videos can be found on page 2…
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HEALTH
FOOD
via Skinny Ms. https://skinnyms.com
May 16, 2018 at 03:57AM
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