This Summer Butt Challenge was created to tighten, tone, and lift your butt. You may ask: Is it challenge easy? No. Not working be sore? Probably. Should it be more than worth it? Definitely. The time can i need to dedicate every single day? Just 20 min (or less).
The Challenge
What you may 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 with your phone, and ankle weights (optional).
Below you’ll find video demonstrations rather than the exercises. It’s vitally important you watch each video in an effort to grasp the correct form for each exercise.
Let’s start!
Flexibility Routine – Perform this before even thinking about 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 just a Strong, Sexy Butt
OR
10-Minute Butt and Thigh Workout for Beginners
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Tuesday
100 Butt Burns (50 them)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 bridges; 2 teams of 15 forward lunges both legs; hip extensions 2 groups of 20 both legs, ankle weights optional
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Wednesday
Rest/Recovery
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Thursday
100 Prisoner Squats
30 Side Lunges (15 reps both legs)
30 Walking Lunges? (15 reps both legs, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps both legs, ankle weights optional)
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Friday
100 Butt Burns (50 each party)
100 Prisoner Squats
Glute video (as seen below) – 3 categories of 30 Bridges; 2 teams of 15 forward lunges each leg; hip extensions 2 categories of 20 both legs, ankle weights optional
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Saturday
28-Minute Circuit Workout for that Strong, Sexy Butt
OR
10-Minute Butt & Thigh Workout for Beginners
Instructional videos can be obtained onpage 2…
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