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 – Week One
For best results, try to get through this workout at least twice per week.
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.
X 2 rounds
|Exercise||Number of Sets||Number of Reps||Rest (between sets)|
|Glute Bridge||3||20||30 seconds|
|Donkey kicks||3||15 each leg||30 seconds|
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.
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.
Get on your hands and knees, with wrists aligned under shoulders and knees under hips. Drawing your abs in