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Glute, Butt, Bootie Challenge

by Skinny Ms.

Glute, Butt, Bootie Challenge

If you’re ready to tighten, tone, lift and reshape your glutes, butt and bootie then you’re at the right place. 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? “20 minutes or less”.

This challenge is a fantastic start to getting that beautiful backside. After the 7 days, check in with Skinny Ms. on a daily basis to find workouts that will continue beautifying your glutes.

Equipment Needed: water, a yoga mat, a flat bench, kitchen chair or stable box about 2′ from the floor, light dumbbells(3-5 lbs) and leg weights are optional,  interval timer.

What to Do: Below you’ll find video demos for all the exercises. It’s very important that you watch each video to see the correct form.

Body Squats – For this exercise you will need either a flat bench, stable chair, box or an exercise ball. Legs should be slightly more than shoulder width a part. As you return to the standing position, push through with your heels; knees should NOT extend over toes when squatting. The goal is to not sit down but to feel your butt lightly touch the equipment.

Looking to get that perfect beach body by summer, but don’t know where to start?  The Brazilian Butt Lift might just be for you!  It’s been proven effective in all types of people, from the everyday woman to supermodels. Don’t believe us? Try it out for yourself and see results in just sixty days!

Let’s get started!

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First, here’s a stretching workout to prepare for your glute routine.

Sunday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg…light weight dumbbells
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights
____________________________________________
Monday

Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total

Step-ups – 30 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Squats – 30 seconds; rest 10 seconds (light weight dumbbells are optional)
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Thrasher – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional
___________________________________________
Tuesday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
___________________________________________
Wednesday
Rest/Recovery
___________________________________________
Thursday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights optional
___________________________________________
Friday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
___________________________________________
Saturday
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total

Step-ups – 30 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Squats – 30 seconds; rest 10 seconds (light weight dumbbells are optional)
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Thrasher – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional

___________________________________________

Squats

Circuit Training Monday & Saturday

Side Lunges

Rear Lunges

Side-Lying Leg Lifts

Hip Extensions

Glute Video for Tuesday & Friday

This workout was designed by Gale Compton who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.





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