Bangin’ Booty Challenge – Week 1

Yep it takes work, hard work, but nothing worth having comes easy. So get ready to build that booty! I’m going to share a 6 week booty challenge with you. Every Monday I’ll be posting a new at home workout that has been created by one of my besties and certified PT Nikki Stockill.

I love workouts that you can do at home that you only need a workout mat for (if you don’t have one just use a towel on a carpeted area). My aim is to do these workouts 4 times per week and today I’m going to do this one after work.

booty_building_challenge_wk1-360x360

Booty Building – Week One

For best results, try to get through this workout at least twice per week.

Explanations:

Reps – A rep (short for repetition) is the amount of times you do the exercise before having a rest.
Sets – A set is the amount of times you’ll do your lots of reps. So for example, one lot of 12 reps is 1 set, 2 lots of 12 reps is 2 sets etc.
Rest – Is the amount of time you wait between sets. So for example if the rest time is 45 seconds, do your 12 reps, then wait 45 seconds before beginning the next set.

Workout:

X 2 rounds

Exercise Number of Sets Number of Reps Rest (between sets)
Squats 3 20 30 seconds
Glute Bridge 3 20 30 seconds
Donkey kicks 3 15 each leg 30 seconds

Squats

Stand with your feet shoulder width apart. You can place your hands behind your head. Begin the movement by flexing your knees and hips, sitting back with your hips. Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position.

The Balancing Act

The Balancing Act

Glute Bridge

Lie face up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, and then lower your body back to the starting position.

Glute-Bridge-A

Glute-Bridge-B

Donkey Kicks

Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Drawing your abs in

, lift your left leg parallel to the floor, with knee bent, foot flexed. Return to starting position and repeat. Switch sides.

The Balancing Act

The Balancing Act

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8 Comments

  1. 1

    I’m doing my reps now. Please keep these posts coming. I have til August to get my booty looking more like yours and less like a 40 year old’s. 🙂

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