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Summer Butt Challenge

by Skinny Ms.

7 Day Summer Butt Challenge

This challenge is designed to tighten, tone, lift and reshape 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? “20 minutes or less”.

What you’ll need for this challenge: Lots of water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, and one light set of dumbbells, an interval timer, and ankle weights (optional).  We like the GymBoss Interval Timer because of it’s precise timing.

Below you will find video demonstrations for all the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise.

Let’s get started!

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

Sunday
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…ankle weights optional
____________________________________________
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 – 15 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Prisoner Squats – 30 seconds; rest 10 seconds
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Blaster – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional
___________________________________________
Tuesday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (follow video) (3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg…(ankle weights optional)
___________________________________________
Wednesday
Rest/Recovery
___________________________________________
Thursday
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…ankle weights optional
___________________________________________
Friday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (follow video) (3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg…ankle 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 – 15 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Prisoner Squats – 30 seconds; rest 10 seconds
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Blaster – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional

___________________________________________

Butt Burns

Prisoner Squats

Circuit Training Monday & Saturday

Side Lunges

Walking Lunge

Side-Lying Leg Lifts

Hip Extensions

Glute Video for Tuesday & Friday

Is this challenge different from the Glute, Butt, Bootie Challenge? “This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging.”

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

IMPORTANT: This challenge is for 7 days only. After the 7 day challenge, feel free to use the workouts but keep in mind that each major muscle group should be worked out one to two times weekly with at least 3 days rest in between.

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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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